Michael D'Auria

Equipment

Workout Details

Stimulus

A hero WOD that alternates heavy back squats with monostructural work across four alternating sections. The barbell never changes weight — 40 total back squats at 225/155 lb paired with two 500-m rows and two 400-m runs. The monostructural work provides active recovery between squat sets while maintaining cardiovascular stress. Leg fatigue compounds rapidly; athletes will feel the squats in their posterior chain during both the row and the run.

Score Type

Time

Rep Scheme

Complex