Tag Archives: Split Squat

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

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Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Back Squats and Weighted Pullups then Split Squats and DB Snatches

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4 rounds of

  • 10 x Back Squat @ Body Weight plus 20lbs
  • Rest 30 seconds
  • 3 x Weighted Strict Pullups @ 10kg + 3 x Strict Pullups
  • Rest 2 minutes

Then as finisher, inspired by Street Parking’s Vault WOD #25, for time

  • 20 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • 18 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated
  • …
  • 2 x Alternating DB Snatch @ 18kg
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg left leg elevated
  • 5 x Rear Foot Elevated Goblet Squat @ 20kg right leg elevated

Results: Used 175lbs for the Back Squats. Metcon 18:16.

Hip Thrusts and FFE Split Squats then Bike and Pistols

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5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.