OtherWeightlifting

Rugged Back Squat & Deadlift & Shoulder Press Cascade

Weightlifting

Solo

Workout Details

Other

For Load:

3Back Squat

3Shoulder Press

3Deadlift

Score is sum of the best of 3 attempts at each lift

Original WOD

For Load:
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

Score is sum of the best of 3 attempts at each lift

1For each lift, focus on quality over quantity; prioritize form over the load.
2Take adequate rest between attempts, typically between 2-3 minutes, to ensure you can perform at your best for each lift.
3Consider using a gradual weight progression as your lift might peak at a different weight than expected; start conservatively and increase.
4Pay attention to your bar path in lifts: it should remain vertical for the best mechanics.
5Use cues such as 'chest up' for the back squat and 'hips under the bar' for the shoulder press to maintain proper posture.

Technical Focus

Ensure proper bracing and alignment to prevent lower back injury.

2 rounds

Reduce the weights by approximately 20%.

Reduce the weights by approximately 40%.

10 Rounds