Tag Archives: Back Squat

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

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3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

Back Squats, Pullups, Reverse Lunges, Row and Snatches

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Every 3 minutes for 12 minutes

  • 3 x Tempo Back Squat @ 75% of 1RM (32×3)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg

Then 3 rounds

  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
  • Rest 30 seconds
  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
  • Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

  • 8 x Strict Pullups
  • Row 400m
  • 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.

Back Squat then Step Ups and Devil Press

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 3 minute for 9 minutes

  • 6 x Back Squats @ 80% from max above

Then Street Parking Vault WOD Jotunheim, For time, 6 rounds of

  • 10 x DB Step Ups @ 16kg
  • 10 x Devil Press @ 16kg
  • 10 x DB Step Ups @ 16kg
  • Rest 1 minute

Results: Back Squat got up to 245lbs/111kg. Beat my old 1RM by 10lbs! Used 205lbs for the sets of 6. Metcon 19:52 (including the rest). Only got through 5 rounds of the Metcon, one of my weights broke :-(.

Hip Thrusts then Double Unders and Atlas Lunges

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3 rounds of

  • 5 x Single Leg Deadlift @32kg per leg

Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy

  • 6 x Hip Thrusts

Then AMRAP in 10 minutes

  • 25 x Double Unders
  • 1 x Back Racked Atlas Lunge @110lbs/50kg
  • 25 x Double Unders
  • 2 x Atlas Lunge
  • …

Atlas Lunge is forward lunge left, forwad lunge right, squat.

Finisher, for time

  • Row 2k

Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.