Back Squats then Bike and Goblet Squats

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Mash up of a Rewerks strength routine and Crossfit metcon.

3 rounds of

  • 10 x Tempo Back Squat @ 45% of 1RM (3-4 seconds descent/3-4 second ascent)

Then every 6 minutes for 18 minutes of

  • 500-350-200m Bike
  • 21-15-9 Goblet Squats @ 24kg

Results: Used 120lbs/55kg for the Back Squats. Time per round 4:15-4:40-5:07

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2 Responses to Back Squats then Bike and Goblet Squats

  1. pmeyer says:
    28/12/2023 at 13:48

    PM, 28.12.23: this time I did it right :-). Every round in about 5:15

  2. pmeyer says:
    11/12/2023 at 13:42

    PM, 11.12.23: Squats @55kg. I messed up the metcon (again..). Misread the distance on the bike… finished first round of biking after 6 min and thought I had 250m (I guess it was 2.5km..). After a few more f-ups I did one last round in 5:18 (1 round= 500m+21 Sq+350m+15 Sq+200m+9 Sq).