Goat Training

10 min EMOM

A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it.


Every 4 min for 20 min (or 5 rounds)

  • 400m Run
  • 10 Pull-ups
  • 5 Front Squats (Charlie Sheen)

L0 3 MU, 155/115#
L1 10 C2B, 135/95
L2 10 Pull-ups, 115/75
L3 200m run, 7 Pull-ups or lower, 95/65 or lower

After completion of front squats, rest the remainder of the 4 min. A new round starts every 4 min.
No Score, Just DO IT.

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