Tag Archives: Back Squat

Back and Front Squats then a KB Finisher

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4 sets of

  • 6 x Pause Back Squats @ 80% of 3RM

Then 2 sets of

  • 20 x Front Squats @ 50% of Back Squat Weight above

Then a Kettlebell finisher from Joeller Blades on Instagram..

In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes

  • 2 x Kettlebell Deadlift
  • 2 x Kettlebell Cleans
  • 2 x Kettlebell Squats
  • 2 x Kettlebell Push Press
  • Repeat on other side

Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.

Back Squats then Goblet Squats, Halos and KBS

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Then 4 sets of

  • 6 x Back Squats @ 80% of 3RM

Then for total reps, 3 rounds of 1 min on/1 min off…

  • 1 minute Goblet Squats @ 24kg
  • Rest 1 minute
  • 1 minute Kettlebell Swings @ 24kg
  • Rest 1 minute
  • 1 minute Alternating Halos @ 16kg (around left plus around right = 1 rep)
  • Rest 1 minute

Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.

Back Squats and Pullups then Gymnastics Work and a Bike Finisher

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4 rounds of

  • 6 x Back Squat @ 75% of 3RM
  • 6 x Weighted Pullups @ 10kg

EMOM for 10 minutes

  • 2 x Ring Muscle Up Transitions (start seated on floor)

The 5 rounds of

Then iFIT Bike routine finisher…

Results: Used 175lbs for the Back Squats. Was able to get both MUs in the same minute on most rounds. After round 5 raised the rings so my butt was off the floor.

Back Squats then Deadlifts, V-Ups and Burpee

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Giving Overhead Squats another try…

3 rounds of

  • 3 x Standing Sots Press with empty bar
  • 10 second Heel Elevated Overhead Squat Hold with Empty Bar

Then work up to a heavy

  • 3 x Back Squat

Then as finisher, a modified version of the Marston Benchmark WOD. 5 rounds for time (Rx is AMRAP in 20)

  • 1 x Deadlift @ 270lbs/122kg (Rx is 405lbs 🫤)
  • 10 x V-Ups (Rx is T2B)
  • 15 x Burpees

Results: Overhead Squats were doable but killed my shiulder sso not wasting my time… Back Squat 225lbs/102kg. Metcon 9:26. Nice heavy workout.