- August 10, 2026
Skill
Back Squat 3-3-3-3-3
Today we’re working on 5 sets of 3 back squats. You can choose build to a heavy triple or stick with one challenging weight across all 5 sets . Choose a weight that allows for solid mechanics and controlled movement, aiming for around 80-85% of your 1-rep max for more experienced lifters. Remember to ALWAYS use spotters if you are testing your limits today.Workout of the Day
AMRAP in 15 minutes:
12 kettlebell swings
9 box jumps
6 toe-to-bar
Choose a kettlebell that allows you to swing the 12 reps unbroken when fresh, while ensuring your form stays solid. Box jumps can be scaled by box height as well as swapping the movement out completely with an Air Assault Bike if you aren’t jumping today. Spend some time practicing toes to bar before the workout starts to find the right scaling option for this movement. If you can’t hang from the bar try a v-up or a medicine ball sit up instead.
standard: 24/16 kg, 20/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″