Back Squats, Good Mornings and Hip Thrusts

Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

• 3 x Back Squat @ 85% of 1RM
• Rest 90 seconds

Then EMOM for 8 minutes

• 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

• 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.