Heavy back squat + short row
Heavy squats, then a short, fast finisher. Builds strong legs and sharp conditioning without a long grind.
- min
- 55
- blocks
- 4
Squats feel heavy but solid. The finisher bites fast; you can only talk in short sentences while keeping clean form to the end.
Warm-up
9 min steady
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 2 min | 2 min 30 s | 3 min |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Thoracic Rotation | 8 reps | 10 reps | 12 reps |
| Air Squat | 10 reps | 15 reps | 20 reps |
| Walking Lunge | 12 reps | 16 reps | 20 reps |
Keep the bike easy and breathe only through your nose.
Strength
5 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 3 reps @ RPE 6–7, light to moderate | 3 reps @ 80–85% 1RM, RPE 7–8 | 3 reps @ 85–90% 1RM, RPE 8–9 |
Brace hard before each rep and drive your feet into the floor as you stand.
Conditioning
5 rounds for time (cap 10 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 8 cal | 10 cal | 12 cal |
| Box Step-Up | 10 reps | 12 reps | 14 reps |
On the row, pick a pace that makes you breathe hard but still lets you step onto the box without wobble.
Cool-down
8 min steady
| Easy Walk | 4 min | ||
|---|---|---|---|
| Hip Flexor Stretch | 60 s | ||
| Hamstring Stretch | 60 s | ||
| Foam Roll | 2 min | ||
In the hip flexor stretch, squeeze the back-leg glute to feel the front of the hip open.
2026-10-12