Build to a confident heavy top set on the squat, then keep the backoff work crisp and controlled. If you’re newer to barbell cycling, use an empty bar or reduce to a comfortable load and trim the accessories to 2-3 sets. Inspired by today's trends — CrossFit's Workout Of The Day.
- 1 Back Squat
- 5 Back Squat @ 72.5%1RM
- 8 Romanian Deadlift @ 60%1RM
- 8 Bulgarian Split Squat
- 12 Hanging Knee Raise
EQUIPMENT
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More Strength workouts
Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row