OtherWeightlifting
Wild Back Squat Mayhem
5x3
Weightlifting
Solo
Workout Details
Other
For Load:
3Back Squat
Original WOD
For Load: 5 Sets of 3 Back Squats
Coaching Tips
Strategy
- 1Focus on consistent depth for all sets; aim for hip crease below the knee.
- 2Pace your sets by focusing on form first, allowing for appropriate load increases with confidence.
- 3Rest adequately between sets (2-3 min) to maintain performance across all 5 sets.
Safety Considerations
Technical Focus
Ensure proper depth and spine alignment during the squat.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Light intensity to increase heart rate.)
Mobility Work:
- 5-10 Hip Flexor Stretch(Hold for 30 sec on each side.)
- 5-10 Ankle Mobility Drills(Focus on improving range of motion.)
- 5-10 Spinal Flexion/Extension(Move through a comfortable range to prepare the spine.)
Activation Sets:
3 rounds- 5 Back Squat (empty bar)(Practice form without weight.)
- 10-15 Bodyweight Squats(Focus on smooth movement before loading.)
Scaling Options
Intermediate
Reduce weight by ~20% for squat sets.
- 1
back squat
Weight: 160/120 lbs (72/54 kg)
Scaled
Reduce weight by ~40% for squat sets.
- 1
back squat
Weight: 120/80 lbs (54/36 kg)