Tag Archives: Back Squat

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.

Back Squats, Step Ups and Glute Bridges

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then 4 rounds, rest 30 seconds between rounds

  • 3 x Back Squat @ 90% of above weight

Then accumulate the following, splitting up as desired

  • 60 x Dumbbell Step Ups @ 20kg per hand
  • 60 x Weighted Glute Bridges @ 95lbs/43kg

Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.

Back Squats and Pistols then T2B and Box Jump Overs

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for practice and form

  • 50 x Alternating Pistol Squats (25 per leg)

Then for time

  • 10 x Toes to Bar
  • 10 x Box Jump Overs
  • 9 x Toes to Bar
  • 9 x Box Jump Overs
  • …reduce by 1 rep per roumd
  • 1 x Toes to Bar
  • 1 x Box Jump Overs

Results: Back Squat got to 220lbs/100kg. Pistols OK… counted the sloppy ones too, but got through all 50. Used a 10lbs plat for heel lift and 5lbs plate for balance. Metcon 6:37.

Pike Press and Pause Squats then Step Ups, Row and T2B

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3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

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

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.

Back Squats then Pullups, Box Jumps, V-Ups and Pushups

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Work up to a heavy

  • 6 x Back Squat

Then 4 rounds of

  • 12 x Back Squat @ 60% of above
  • Rest 2 minutes

Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)

  • Strict Pullups
  • Box Jumps
  • Pushups
  • V-Ups

Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.