Hip Thrusts – Fitness Managed

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

By cbroccoli | 12/03/2025 - 06:16 |14/03/2025 Couplet, EMOM, Light Weights, Lower Body/Legs, Medium (< 15 min), W-G-M

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Take 15 minutes and work up to a heavy

5 x Back Squat

Then 3 rounds of

8 x Hip Thrusts
15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
Minute 2 – 8 x Front Squats + Max Burpee Pullups
Minute 3 – 7 x Front Squats + Max Burpee Pullups
Minute 4 – 6 x Front Squats + Max Burpee Pullups
Minute 5 – 5 x Front Squats + Max Burpee Pullups
Minute 6 – 4 x Front Squats + Max Burpee Pullups
Minute 7 – 3 x Front Squats + Max Burpee Pullups
Minute 8 – 2 x Front Squats + Max Burpee Pullups
Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

A Core EMOM then Hip Thrusts

By cbroccoli | 04/02/2025 - 07:08 |04/02/2025 Core, EMOM, Light Weights, Long (< 20 min), Triplet, W-G

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Pulled something in my left Bicep last week so some light core work today.

EMOM for 20 minutes (5 rounds of each)

10 x Pike Lift over a Kettlebell
10 x Hip Thrusts @ 110lbs/50kg
45 Second Side Plank Left
45 Second Side Plank Right

Then 4 rounds of

8 x Hip Thrusts

Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.

Deficit Deaflifts and Hip Thrusts then MUs

By cbroccoli | 12/01/2025 - 07:03 |13/01/2025 Body Weight, Core, G, Lower Body/Legs, Medium (< 15 min), Singlet, Task Based

3 rounds of

5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

Back Squats then Hip Thrusts and Weighted Pullups

By cbroccoli | 13/10/2024 - 09:52 |22/12/2024 Heavy Weights, Lower Body/Legs

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5 sets of

4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

50 x Bodyweight Hip Thrusts
Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

10 x Pike Lift over Kettlebell
60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By cbroccoli | 06/10/2024 - 14:16 |06/10/2024 Core, Couplet, Heavy Weights, M-W, Medium (< 15 min), Time Based

5 rounds of

5 x Hip Thrusts (increase weight per round)
8 x Russian Twists @ 14kg

AMRAP in 12 minutes

3 x Deadlift @ 240lbs/110kg
2 x Burpees
3 x Deadlift
4 x Burpees
3 x Deadlift
6 x Burpees
etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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