For TimeMetconWeightliftingBenchmark30:00
Back Squat Barbara
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
30:00
For Time:
Every 6 minutes for 5 rounds complete:
20Pull-Up
30Push-Up
40Sit-Up
50Air Squat
5Back Squat
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace yourself through the chipper, especially in the pull-ups and back squats, as these could be fatigue points.
- 2Consider breaking the pull-ups into sets of 5 or 10 to maintain form.
- 3For push-ups, keep a steady rhythm and take short breaks if needed to prevent muscle failure.
- 4Focus on speed in sit-ups and air squats where form can drop without penalty, as these are lower-skill movements.
- 5During back squats, ensure good depth and tight core, adjust weight if necessary to complete all reps with form.
Safety Considerations
Technical Focus
Ensure proper form in back squats to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jumping Jacks - 2 min easy
Mobility Focus:
- 30 sec each Shoulder Stretch
- 30 sec each Hip Flexor Stretch
- 30 sec each Ankle Mobility
Activation Set:
2 rounds- 5-10 Pull-Up (Assisted if needed)
- 5-10 Push-Up (Knees if needed)
- 10-15 Bodyweight Squats
Scaling Options
Intermediate
Reduce pull-ups and back squat weight by ~20%.
- 1
pull up
Banded Pull-Ups
- 2
push up
Push-Ups on Knees
- 3
sit up
- 4
air squat
- 5
back squat
Weight: 180/125 lbs (81.65/56.7 kg)
Scaled
Reduce pull-ups and back squat weight by ~40%.
- 1
pull up
Ring Rows
- 2
push up
Push-Ups on Knees
- 3
sit up
- 4
air squat
- 5
back squat
Weight: 135/95 lbs (61.23/43.09 kg)