Barbell Squats + Bike Push
Heavy squats, then a fast finisher. Build strong legs and power for the week.
- min
- 55
- blocks
- 4
Squats feel heavy but steady. Rest long enough to keep every last rep clean. The finisher is short and sharp: legs burn, breathing is loud. Hold a pace where you can still talk in short sentences.
warmup
AMRAP 9 min
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 30 s | 45 s | 60 s |
| Air Squat | 10 reps | 15 reps | 20 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Thoracic Rotation | 8 reps | 10 reps | 12 reps |
| Mountain Climber | 20 s | 30 s | 40 s |
Light and smooth. Nose breathe, open hips, keep shoulders relaxed.
strength
6 sets, 2 min 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 3 reps @ 60–70% 1RM; build if form allows | 3 reps @ 75–85% 1RM across sets | 3 reps @ 85–90% 1RM; heavy triples |
Set your stance, big breath, brace, and keep your chest over the mid‑foot. Add weight only if the last reps stay solid and the speed does not fade much.
conditioning
4 rounds for time (cap 10 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 10 cal | 14 cal | 18 cal |
| Box Step-Up | 12 reps | 16 reps | 20 reps |
On the bike push with legs and keep a light grip; on the steps plant the whole foot and stand tall before switching. Hold a pace where you can say two words.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk easy until your breath is quiet, then ease into the hip and hamstring stretches without forzar. Roll slowly over tight spots.
2026-10-05