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8/11 WOD

  • Aug 10, 2025
  • 1 min read

Back Squat Strength + Lower Body Metcon


👟 Warm-Up (12 min Timer)


2 Rounds:



10 Wall Squats



10 Jumping Jacks



10 Glute Bridges



5 Inchworms to Cobra



10 Goblet Squats (light--10/15)



🧱 Strength: Back Squat (15 min)


4 sets of 5 reps (4x5 Rounds 3:45)

Focus: Bracing, full depth, control, mind muscle connection, understanding the back squat



🔥 Workout – 12-min AMRAP:


8 DB Thrusters 25/35



10 Jumping Lunges (5/leg)



12 Sit-ups w/plate


Cash Out with a med ball run to 100m and back as a class


💡 Threshold: Move at ~80% to stay consistent and avoid redlining. Small # of reps so we can work on maintaining intensity throughout the whole workout.




🧘 Cool Down (8 min)


Pigeon pose


Forward fold


Perfect Stretch





 
 
 

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