Tag Archives: Back Squat

Front Squats, Back Squats, Lunges and Row

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4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.

Back Squat and Hip Thrusts then Atomic Pushups, Mountain Climbers and Air Squats

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Back Squat

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then 5 rounds of

  • 10 x Hip Thrusts @ 185lbs

Then for time, including the rest, 3 rounds of

  • 10 x TRX Atomic Pushups
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 30 x Air Squats
  • Rest 1 minute

Results: Back Squat 185-205-215-225-235lbs.

Back Squats and Split Squats then T2B, Step Overs and Row

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5 rounds to work up to a heavy

  • 3 x Back Squat

Then 3 rounds of

  • 5 x Rear Foot Elevated Split Squats @ 50% of above weight

Then the “Tripoli” WOD from Wodwell CF…

3 rounds for time

  • 18 x Toes to Bar
  • 30 x Dumbbell Box Step Overs @14kg per Hand (total)
  • 42 Calorie Row

Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.

Back Squats then Front Squats, Push Press, Row and Burpees

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5 rounds

  • 3 x Back Squats @ max from last time

Then 2 rounds of

  • 15 x Back Squat @ 60% from above
  • Rest 2 minutes

Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of

  • 5 x Push Press @ 95lbs
  • 10 x Front Squats @ 95lbs
  • 15 x Burpees
  • At 5:00 and 10:00 stop and Row 20 calories

Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 reps.

Back Squats then Lunges and Double Unders

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3 rounds of

  • 10 x Tempo TRX Pike Press with 1 second hold at top

5 rounds to work up to a heavy

  • 6 x Back Squat

Then AMRAP in 12 minutes of

  • 10 x Alternating Overhead Forward plus Reverse Lunge @ 16kg Left Arm (5 per leg)
  • 30 x Double Unders
  • 10 x Overhead Forward plus Reverse Lunge @ 16kg Right Arm
  • 30 x Double Unders

For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.

Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.