Tag Archives: Split Squat

Bench Press and Split Squats then Pushups and Row

By | | , , , ,
Leave a comment

5 rounds

  • 5 x Bench Press @ 70% of 1RM
  • 8 x Front Foot Elevated Split Squat per leg @ 16kg per hand

Then 2 rounds of

  • Max Reps Foot Elevated Pushups

Finisher 2 rounds for max calories of a 20/10 Tabatta

  • Row

Results: Used 70kg for the Bench Press. Pushups 25 and 15 reps. Tabata 66 and 50 calories.

Deadlifts then Lunges, Pullups and OH Press

By | | , , , , ,
1 Comment

3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By | | , , , , ,
Leave a comment

3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

By | | , , , , ,
Leave a comment

3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.