Barbell Back Squats + Air Bike
Heavy squats to start, then a short, hard piece with burpees and a fast machine or a run. Builds strong legs and gives your lungs a quick hit.
- min
- 55
- blocks
- 4
Squats feel heavy but solid; the last reps move slower but stay clean. In the second part, you breathe hard and can only say a few words; choose a pace you can hold without fading.
warmup
2 sets
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 90 s | 2 min | 2 min 30 s |
| Air Squat | 10 reps | 12 reps | 15 reps |
| Glute Bridge | 10 reps | 12 reps | 15 reps |
| Thoracic Rotation | 8 reps | 10 reps | 12 reps |
| Hip Flexor Stretch | 20 s | 30 s | 40 s |
On the ski machine, pull long with a soft grip and stand tall at the finish. In the stretch work, squeeze the back-side glute to open the hip and keep ribs down.
strength
5 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 3 reps @ ~60-75% 1RM (RPE 7) | 3 reps @ ~80-85% 1RM (RPE 8) | 3 reps @ ~85-90% 1RM (RPE 9) |
Set your feet and grip the floor. Big breath before each rep, brace hard, and let hips and chest rise together; stop while reps stay clean.
conditioning
3 rounds for time (cap 9 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 12 cal | 15 cal | 18 cal |
| Burpee | 8 reps | 12 reps | 15 reps |
Pick a hard pace you could keep for a few minutes, not a launch sprint. Keep the bike smooth, then steady burpees with the same breathing; hands down early and a small hop up.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 3 min | 4 min | 5 min |
| Hip Flexor Stretch | 30 s | 45 s | 60 s |
| Hamstring Stretch | 30 s | 45 s | 60 s |
| Foam Roll | 90 s | 2 min | 2 min 30 s |
Walk until your breath settles. No bouncing in stretches; hinge at the hips for hamstrings and use a light, slow roll on quads and glutes.
2026-09-21