Tag Archives: Split Squats

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

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3 rounds of

  • 6 x Strict Press @ same weight as last time
  • 5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

  • 21 x Abmat Situps
  • 18 x Dumbbell Deadlift @ 18kg per Hand
  • 15 x Dumbbell Bent Rows
  • 12 x Dumbbell Cleans
  • 9 x Dumbbell Push Press
  • 6 x Dumbbell Front Squats
  • 3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

Back Squats and RFE Split Squats then Row

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4 rounds

  • 3 x Back Squat @ 90% of 1RM

Then 3 rounds of

  • 10 x Rear Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

Then for time

  • Row 3k @ Zone 2-3

Results: Back Squat 230lbs/104kg. Zone 3 for me should be between 129-155bpm (Whoop calculates it lower so I kept it at top of zone 3/low zone 4 on the Whoop activity monitor). Metcon 13:33… hard not to go faster.

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.