1/5/15 “Fortunate Son”


Mobility:  Hip Mobility.

Skill Practice Warm Up:  Spend 10 minutes working up to a moderate squat clean + front squat. (about 50 – 70% of your 1RM squat clean). Hit this weight for 2-3 more reps.

Workout:  “Fortunate Son” – 3 rounds for time.

12 front squats (A: 135lbs, I*: 93lbs, N: 63lbs)

12 burpee pull ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 10 minutes.  Scale up to OHS for an extra challenge (even for just the first round)!

Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling).  Ideally the third round should only be broken up into no more than 3 sets.  Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part).  If you squat clean the first rep in a set, it counts as a ‘front squat’!

For the burpee pull ups, the bar needs to be higher than your reach.  As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand.  Anything higher is extra.

Compare To: 2014 – 02 – 25

This workout WILL affect your ‘Fitness Score’ on Beyond the Whiteboard, so be sure to log it!

Article:  100m db farmer carry, 100m run, 4 minutes.

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