Tag Archives: Back Squat

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.

Back Squats then a Landmine Complex

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Taken from RepWerks Instagram post from May 24…

6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds

  • 6 x @ 60% of 1RM
  • 6 x @ 70%
  • 4 x @ 75%
  • 4 x @ 80%
  • 2 x @ 85%
  • 2 x @ 85%+

Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…

  • 6 x Landmine Deadlift Rotation
  • 8 x Landmine Reverse Lunge
  • 10 x Landmine Squat
  • 10 x Landmine Alternating Single Leg Deadlifts (5 per leg)

Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.

Back Squats then Burpees, Goblet Squats, V-Ups and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Goblet Squats @ 24kg

Then for time 2-4-6-8-10-8-6-4-2 of

  • V-Ups
  • Alternating Step Ups with 2 x 14kg in Farmer Hold (r+l=2 reps)

Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.