Tag Archives: Back Squat

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.

Back Squats and Pullups then Row, Thrusters, Burpees

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Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.

Back Squats and Dumbbell S2OH then Snatches and Burpees

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Four rounds of

  • 6 x Back Squats
  • 8 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Rest 2 minutes

Then for time do 9 rounds of the following ladder

  • 10-8-6-4-2-4-6-8-10 x Dumbbell Snatch Total @ 21kg
  • 2-4-6-8-10-8-6-4-2 x Burpees

Results:  For the back squats 135-165-185-195.  For the metcon 7:34.

Back Squats then Pullups and Kettlebell Swings

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Every 2 minutes for 10 minutes  (5 rounds) do

  • 3 x Back Squats

Then using the final weight from the first part, EMOM for 10 minutes

  • 1 x Back Squat @ final weight from the last part

Then every 2 minutes for 6 minutes (3 rounds)

  • 21 x Kettlebell Swings @ 24kg
  • 12 x Pullups

Results:  For the back squats, the final weight I used was 200lbs.