AMRAPAdvanced~30 min
Baby Got Back Squat
Partner
Complete as many rounds as possible in 30 minutes of:
6handstand push-ups12box jumps (24/20 in)18back squats (185/135 lb)24sit-ups30-calorieair bike
Equipment
BarbellSquat RackBoxWallabmatassault-bike
Workout Details
- Stimulus
- Leg-dominant five-movement grinder over 30 minutes. The back squat at 185/135 lb is the defining challenge — 18 reps per round with no rack means athletes must squat from the floor or a rack and maintain cycling efficiency. HSPU and box jumps front-load shoulder and hip power before the squat volume hits. The 30-calorie bike closes each round with a full-body cardiovascular flush. Expect 4-6 rounds for advanced athletes. Pacing the squat and managing shoulder fatigue on HSPU are the keys.
- Score Type
- Rounds Reps
- Rep Scheme
- Fixed