Back Squat Test Workout
Performance
1-1-1
Fitness
3-3-3
Establish a new 1 or 3RM Back Squat. If you’re newer, then go for the 3RM. No tempo. The movement standards are as follows:
Begin the lift with both knees and hips fully extended.
Squat down to full depth, until the hip crease passes below the top of the patella.
Return to fully standing in one motion (though it may be slow!).
Feet must remain planted throughout the lift.
If you fail, STAY WITH YOUR BAR and do not bail it on the spotters. Your spotters will help you stand and guide the bar back into the rack.
Post loads to comments.
For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Burpees
Scale the Dubs to Singles as needed. The goal is a quick metcon with minimal rest.
Post time and Rx to comments.
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