AMRAPMetcon08:00
Savage Back Squat & Lateral Bar Burpee Ambush
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
08:00
AMRAP 8:
8Lateral Bar Burpee
8Back Squat
↳ 115/80 lbs (52/36 kg)
Original WOD
AMRAP 8: 8 Lateral Bar Burpees 8 Back Squats (115/80 lbs)
Coaching Tips
Strategy
- 1Break up the Lateral Bar Burpees into manageable sets if fatigued to maintain form.
- 2Keep the back squats unbroken if possible to maximize efficiency; however, feel free to rest briefly if needed.
- 3Focus on a steady pace throughout the workout rather than going all out from the start.
- 4Monitor your breathing and ensure adequate recovery between movements to maintain high-quality repetitions.
- 5Transition quickly between movements to maximize the number of rounds completed.
Safety Considerations
Technical Focus
Ensure proper squat depth and back positioning during the squats.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10-15 Shoulder Dislocates
- Ankle Dorsiflexion Stretch - 1 min each side
Activation Drills:
2 rounds- 5 Lateral Bar Burpee (0 lbs)
- 5 Back Squat (Empty Bar)
Scaling Options
Intermediate
Reduce weight and intensity for improved form awareness.
- 1
lateral bar burpee
Perform Lateral Bar Burpees with step-back instead of jump.
- 2
back squat
Reduce weight by approximately 20%.
Weight: 90/60 lbs (40/27 kg)
Scaled
Further weight reduction with a modified movement.
- 1
lateral bar burpee
Perform Lateral Bar Burpee as a step-over.
- 2
back squat
Reduce weight by approximately 40%.
Weight: 70/50 lbs (32/23 kg)