Tag Archives: Split Squats

Pullups, Squats and DB Rows then Dips

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6 rounds of

  • 3 x Pause Weighted Pullups @ 10kg with 3 second pause at top (33×3)
  • 3 x Pause Back Squats @ 65-70% of 1RM with 3 second Pause at bottom (31×3)

Then every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squat per Leg @ 20kg per Hand in Farmer Hold
  • 10 x Bent Dumbbell Row @ 20kg per Hand

Then accumulate

  • 50 x Dips

Results: Used 170lbs for the Back Squats. Split Squats and Rows were very hard.

Front Squats, Split Squats and Box Jumps then Row, T2B and HSPU

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Another RepWerks inspired strength session…

3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then 3 rounds of

  • 8 x Dumbbell TRX RFE Split Squats Left Leg @ 12kg per hand
  • 8 x Dumbbell TRX RFE Split Squats Right Leg
  • 8 x Box Jumps
  • Rest 1 minute

Then for time

  • 27 Calorie Row
  • 21 x Toes to Bar
  • 9 x Handstand Pushups
  • 21 Cal Row
  • 15 x Toes to Bar
  • 6 x Handstand Pushups
  • 15 Cal Row
  • 9 x Toes to Bar
  • 3 x Handstand Pushups

Results: 1RM Front Squat is 220lbs so used 155lbs for the first part.Metcon 8:51.

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.

RFE Split Squats then BJs, DB Power Cleans and DB Push Presses

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EMOM for 10 minutes alternate the following (5 rounds on each leg)

  • Odd – 8 x TRX Rear Foot Elevated Split Squats Left @ 16kg per hand
  • Even – 8 x TRX RFE Split Squat Right @ 16kg per hand

Then the Randy Moss WOD from Atomic Crossfit…

AMRAP in 8 minutes of

  • 3-6-9-12… x Dumbbell Push Press @ 16kg per hand
  • 10 x Box Jumps

Rest 5 minutes then AMRAP in 8 minutes of

  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 3-6-9-12… x Box Jumps

Results: Metcon 6 rounds and 5 rounds plus 19 reps.

Split Squats and Hip Thrusts then Row, KBS and Deadlifts

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5 rounds of and work up to a heavy

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Right
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left
  • Rest 2 minutes

Then 3 rounds, rest 2 minute between round

  • 20 x Weighted Hip Thrusts @ 95lbs

Then, for time, complete both parts

Part 1 –

  • Row 1k

Part 2 – 5 rounds of

  • 20 x Kettlbell Swings @ 24kg
  • 3 x Deadlifts @ 185lbs

Results: Split Squats 65-75-85-105-115lbs. Metcon 11:31.