Back Squat
Warm Up
A. GENERAL (5 MIN)
2 rounds:
200 m easy Run
10 Banded Glute Bridges
8 Cat-Cow
5/5 Spiderman Lunge with Reach
10 Scap Pull-Ups
B. SPECIFIC — WENNING WARM-UP (8-10 MIN)
3 rounds, circuit, no rest between movements:
20 Box Squats (goblet, box ~20 in)
20 Banded Good Mornings
20 Glute Bridges
RPE 4 — a pump, not a burn.
Scaled: 2 rounds x 20, bodyweight Box Squats.
Warm-up sets Back Squat:
5 @ RPE 4
3 @ RPE 5.5
2 @ RPE 6.5
1 @ RPE 7
Force / Ability
BACK SQUAT
Every 2:30 x 6 sets (wave 3-2-1, 3-2-1)
Set 1: 3 Back Squats @ RPE 7.5
Set 2: 2 Back Squats @ RPE 8
Set 3: 1 Back Squat @ RPE 8.5
Set 4: 3 Back Squats @ RPE 8 (a little heavier than set 1)
Set 5: 2 Back Squats @ RPE 8.5
Set 6: 1 Back Squat @ RPE 9 (no grinders, no misses)
Score: Heaviest single
Scaled: Back Squat 6 x 3 @ RPE 7 or Goblet Squat 6 x 5 @ RPE 6.5-7
Cues: big breath and brace before every rep, knees track toes, same depth on every rep. Spotter or safety arms on every working set.
WOD
AMRAP 20
300 m Row
3 Rope Climbs (15 ft)
Time cap 20 min
Rx (M / W): As written for both — 15 ft rope
Scaled: 250 m Row — 3 Rope Climbs to 10 ft or 5 Lying-to-Standing Rope Pulls
Stimulus: Steady and repeatable (RPE 7); row about 1:05-1:15 per 300 m, foot lock on every climb to save grip. Aim 6-9 rounds. Stagger starts (half on the rower, half on the rope).
Score: Rounds + partial (meters or climbs)
Cool Down
Supine Figure-4 Stretch 1 min/side
Half-Kneeling Hip Flexor Stretch 1 min/side
Forearm and grip stretch 1 min
Child's Pose with lat reach 1 min
Zone 2
40 MIN BIKE
40 min continuous Assault/Echo Bike (or easy flat Run)
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Total Cal (or Distance) + Avg HR