Tag Archives: Hip Thrusts

Back Squats and Hip Thrusts the Deadlifts, Cleans and Presses

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4 rounds work up to a heavy

  • 10 x Back Squat

Then accumulate

  • 30 x Hip Thrusts @ max weight from above

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

  • Deadlift @ 18kg Dumbbells
  • Bench Press @ 18kg Dumbbells
  • Clean @ 18kg Dumbbells

Results: Back Squats 155-165-180-185lbs. Metcn 10:43.

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

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3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.

Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

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Every 3 minutes for 15 minutes, work up to a heavy

  • 3 x Hip Thrusts

Then for time

  • 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press

Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.

TRX Core Work then Landmines, Pistol Squats and Hip Thrusts

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Something different for the legs with this one.

5 rounds of

  • 3 x Pistol Squat left
  • 3 x Pistol Squat Right

Then 3 rounds of

  • 5 x Hip Thrusts @ 220lbs with 2-3 second pause at top

Then 3 rounds of

  • 8 x Landmine Front Squats @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Left @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Right @ 45lbs
  • 8 x Landmine Deadlift @ 45lbs

Then 3 rounds of

  • 10 x TRX Side Plank Dips Right
  • 10 x TRX Side Plank Dips Left
  • 10 x TRX Pike Press

Results: Pistols were a challenge after not doing them for so long. Heel elevated on 10lbs plate, 5lbs plate as counterweight in hands. Hip thrusts were good… I guess I could go heavier if I wanted.