November 6, 2018

Back Squat 1-1-1


For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.

Reduce the back squat load so that the first round can be completed in 3 sets or fewer. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
21-15-9 reps for time of:
Back squats
GHD sit-ups

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 back squats
30 sit-ups
12 back squats
24 sit-ups
9 back squats
18 sit-ups

Men: 95 lb.
Women: 65 lb.

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