Workout Description
For Load
4 rep max Front Squats
Time Cap: 20 minutes
Why This Workout Is Medium
Pure strength test - 4RM front squat
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): This is a direct test of maximal strength for a 4-rep front squat. The score is the heaviest load successfully lifted for 4 reps.
- Flexibility (7/10): Excellent front rack mobility (wrists, shoulders, lats) and hip/ankle mobility for full squat depth are crucial for performing heavy front squats safely and efficiently.
- Power (6/10): Driving up from the bottom of a heavy front squat requires significant power. While it's a strength test, power is needed to move maximal loads.
- Stamina (3/10): Requires strength-stamina to complete 4 reps at a near-maximal load. Not a test of sustained muscular endurance, but rather the ability to repeat a heavy effort a few times.
- Speed (3/10): Bar speed on the ascent is an indicator of effort, but the primary focus is on completing 4 controlled reps at the chosen load, not overall WOD completion time against a clock.
- Endurance (2/10): For load: 4 rep max Front Squats within a 20-minute window (likely shared with other tests or as a standalone strength piece). Minimal cardiovascular demand, focused on maximal strength expression for a specific lift and rep scheme.
Modality Profile
A couplet of a weightlifting movement (Wall Ball) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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