Tag Archives: Hip Thrusts

Hip Thrusts then Double Unders and Atlas Lunges

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3 rounds of

  • 5 x Single Leg Deadlift @32kg per leg

Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy

  • 6 x Hip Thrusts

Then AMRAP in 10 minutes

  • 25 x Double Unders
  • 1 x Back Racked Atlas Lunge @110lbs/50kg
  • 25 x Double Unders
  • 2 x Atlas Lunge
  • …

Atlas Lunge is forward lunge left, forwad lunge right, squat.

Finisher, for time

  • Row 2k

Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.

Back Squats and Hip Thrusts then Pushups, Deadlifts, Rows and V-Ups

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Take 15 minute and work up to a heavy

  • 6 x Back Squat

Then 3 rounds of

  • 10 x Weighted Hip Thrusts @ 80% of 1RM Back Squat

AMRAP in 6 minutes of

Rest 3 minutes then

AMRAP in 6 minutes of

  • 6 x Ring Pushups
  • 6 x Deadlifts + Barbell Row @ 95lbs
  • 6 x V-Ups

Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.

Back Squats, Good Mornings and Hip Thrusts

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Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

  • 3 x Back Squat @ 85% of 1RM
  • Rest 90 seconds

Then EMOM for 8 minutes

  • 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

  • 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.

Hip Thrusts then T2B, Man Makers and Row

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Take 15 minutes

  • Frog Stand press to Handstand

Then 5 rounds work up to a heavy

  • 3 x Hip Thrusts

Then AMRAP in 20 minutes

  • 8 x Strict Toes to Bar
  • 8 x Man Makers (r+l=1) @ 14kg
  • Row 250m

Results: Hip Thrusts 95-135-160-185-200lbs. Metcon 4 rounds plus 10 reps.

Hip Thusts then Cleans, Presses and Toes to Bar

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3 rounds of

  • 10 x Parallette Kick Throughs
  • 30 second Bent Knee L-Sit (accumulated)

4 rounds, increase weight per round

  • 6 x Pause Hip Thrusts (Pause 2-3 seconds at top)

Then 2 rounds of

  • 10 x Hip Thrusts @ 60% of max weight from above

Then 5 rounds for time

  • 8 x Hang Power Clean @ 110lbs/50kg
  • 4 x Push Press
  • 8 x Toes to Bar

Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.