Tag Archive: back squat


3 rounds for time of:

25 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 53/35 lbs

15 Pull-ups

10 Back Squats, 225/155 lbs

Scale as needed.

 

Burpees & Back Squats (185/135lbs)

With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min

Continuing this for as long as you are able.

=====================

Rest 3 min, then do #2:

Burpees & Shoulder Presses (115/75 lbs )

With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min

Continuing this for as long as you are able.

============================

Rest 3 min, then do #3:

Burpees & Deadifts (245/165 lbs)

With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min

Continuing this for as long as you are able.

 

Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it


Test 2

“Baseline”

For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups


Test 3

Row 250 meters

OR

Run 400 meters 

This is an all out effort for time. Pick one, and go hard!


About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

AMRAP 20 minutes of:
5 Back Squats 225/155 (Use a rack for the squats)
2 Rounds of “Cindy”*

*5 pullups, 10 pushups, 15 air squats

 

2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees

(from CFTY 10/2)

10 min AMRAP

Strength:

Back Squat

3-3-3-3-3

then…

WOD:

10 min AMRAP

10 burpees

10 kettlebell swings (2 pd/1.5 pd)