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“Space Cadet” FS Run (Time)

“Space Cadet”

21-18-15-12-9-6-3:

Front Squats

200 Meter Run

22 min Time Cap

RX+-95/65#

RX -75/55#

50-59-55/45#

60+ -45/35#

Basics-12-9-6-3, light weight
The running in today’s descending rep scheme couplet gives us a “break” from the front squats

After completing the full set of squats, you’ll run 200 meters before starting the next round

We intended time range for this workout is between 10-18 minutes

FRONT SQUATS

To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight

If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus

With 84 total reps, take a look at some options for modifying volume:

Complete a fixed number each round [7-10 Reps]

Stay with descending rep scheme [14-12-10-8-6-4-2]

RUN

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

“Space Cadet” ROW VERSION (Time)

“Space Cadet”

21-18-15-12-9-6-3:

Front Squats

250 meter Row

22 min Time Cap

RX+-95/65#

RX -75/55#

50-59-55/45#

60+ -45/35#

Basics-12-9-6-3, light weight