Barbell Squats + Ski Sprints
Heavy back squats, then a short, fast finisher. We start the week with your heaviest squats to build leg strength and sharp conditioning.
- min
- 55
- blocks
- 4
Squats feel heavy but clean; final reps slow a touch without grinding. The finisher bites fast; legs and lungs hot; breathing hard, and you can still talk in short sentences. Start a notch under all‑out and close stronger.
warmup
2 sets
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 45 s | 60 s | 75 s |
| Glute Bridge | 12 reps | 15 reps | 15 reps |
| Thoracic Rotation | 10 reps | 12 reps | 12 reps |
| Air Squat | 10 reps | 12 reps | 15 reps |
Skip light and quiet through the nose. In bridges and squats, push knees out and squeeze glutes at the top.
strength
5 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 5 reps @ ~65–75% 1RM (RPE 7–8) | 4 reps @ ~80–85% 1RM | 3 reps @ ~85–90% 1RM |
Set the bar just below shoulder height. Big breath to brace, sit between the hips, stand straight up; rest enough to keep each set crisp.
conditioning
4 rounds for time (cap 9 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 8 cal | 10 cal | 12 cal |
| Burpee | 6 reps | 8 reps | 10 reps |
| Shuttle Run | 40 m | 40 m | 40 m |
On the ski, pull smooth with quick hands and soft legs. Keep burpees steady and runs tight on the turns; breathe in through the nose, out through the mouth, and save a harder kick for the last minute.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 5 min | 5 min |
| Hip Flexor Stretch | 60 s | 60 s | 90 s |
| Hamstring Stretch | 60 s | 60 s | 90 s |
| Foam Roll | 2 min | 2 min | 2 min |
Walk until your breath calms. Sink into hip flexor and hamstring stretches 30–45 seconds each side, then roll quads and glutes slowly.
2026-09-28