Fat Eddie
Workout Details
For Time:
↳ 225/155 lbs (102/70 kg)
↳ 180/130 lbs (82/59 kg)
↳ 315/225 lbs (143/102 kg)
↳ 180/130 lbs (82/59 kg)
↳ 135/95 lbs (61/43 kg)
↳ 180/130 lbs (82/59 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Prowler Sprints; they are taxing and can lead to form breakdown if rushed.
- 2Consider breaking the Back Squats and Shoulder Presses into smaller sets (e.g., 10 reps) if fatigue sets in to maintain form.
- 3Plan effective transitions between movements to minimize rest time.
- 4Focus on maintaining a tight core during Deadlifts to prevent lower back strain.
- 5Monitor your grip and stance on the Shoulder Presses to avoid shoulder strain.
Safety Considerations
Technical Focus
Ensure safe back positioning during back squats and deadlifts.
Recommended Warm-Up
General Warm-Up:
- Rowing or Ski Erg - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each side Ankle Mobility Stretch
Activation:
2 rounds- 5-10 Back Squats with Light Weight
- 5-10 Push-ups
- 30 sec Plank Hold
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements where necessary.
- 1
back squat
no modification
Weight: 180/125 lbs (82/57 kg)
- 2
deadlift
no modification
Weight: 250/180 lbs (113/82 kg)
- 3
shoulder press
no modification
Weight: 100/75 lbs (45/34 kg)
- 4
prowler sprint
no modification
Weight: 145/100 lbs (66/45 kg)
Scaled
Reduce weights by ~40% and modify movements.
- 1
back squat
no modification
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
no modification
Weight: 185/135 lbs (84/61 kg)
- 3
shoulder press
no modification
Weight: 75/55 lbs (34/25 kg)
- 4
prowler sprint
no modification
Weight: 90/65 lbs (41/29 kg)