Tag Archives: Hip Thrusts

Hip Thrusts then Deadlifts and Row

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5 rounds

  • 8 x Hip Thrusts, increase weight per round
  • 10 x Pike Lifts
  • 10 x Russian Tiwst @ 5kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 10 x Deadlift @ Heaviest weight from above
  • Row 500m

Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

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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

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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.