Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time
♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box
Post total back squat reps to comments.
Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.
Scaling:
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.
To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.
In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time
♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box
Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
Max back squats in the remaining time
♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box
Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.
Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over
Find a gym near you:
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Comments on 250725
177 Comments
20 @80kg
Box step ups with 20lb weight vest
30 squats at 110lbs
10 more at 20lb weight vest
As rx'd, 21 back squats.
Unbroken planks. Step-downs from BJOs. Back squats 10-11.
52m/5'10"/180
10 back squats @ 115#
Reracked 3x 👎🏻
20 RX
28 back squats @ 185 Not fast but never re-racked the bar
10/01/1976
Score 25 back squats
After
45sec holds
10jumpovers/15stepovers etc
Intermediate scaled/modified option w/ box jumps instead of box jump-overs and air squats instead of back squats
71 air squats total
15rep 61kg
1 min- 14 step ups
Rx
2 squats
Only 15 seconds on the bar
31 reps rx, did 20 then 11. finished last plank with 2:00 remaining.
M/35/6'3"/195
Rx: 18 reps
25 reps box jump overs
35 kg back squat
23 reps
RX - 😳🤷🏻♂️
13reps 🥵
But get the barbell from the ground without rack (power clean and push press)
5 reps in 10:00 min.
But added 10 more after the Timecap (unbroken 15 reps)
and put the barbell back to the ground, without dropping
Totally forgot to do the last plank! I probably wouldn't have gotten to the squats. Box jumps are a weakness, ugh!
95# 14 squats
8 rx
15rep 61kg
17
Scale:
Sub
box step ups - alternating (16")
db squats (25#s)
score: 16 squats
38 / M / 5'9" / 140lbs
20" box
60-25-60-25-60-25-50
In other words, 0 back squats. Had the 95lb bar all ready to go, but I guess I should have reduced the number of jump-overs.
Put a goruck vaction twist wod wore a ruck the whole time and did ruck squats surprisingly cardiovascular lol.
85 reps 35lb ruck
31 Male Rx: 31 reps
22 box jump overs
135 back squat
18 squats
M50 / 5'10" / 200#
RX
9 Reps
1-minute plank hold
25 box step-ups
1-minute plank hold
25 box step-ups
1-minute plank hold
25 box step-ups
1-minute plank hold
Max back squats (115 lbs) 11
53yo female, 5’1” 110lbs
Scaled to Beginner
Unbroken planks
16.5in box step overs because that’s height of my workout bench
4min 30secs for 75 back squats with empty 35# bar.
31 squats rx
M 55/205/6’
10 reps at #155. Squats were down to my bench.
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box step overs
1-minute plank hold
25 box step overs
1-minute plank hold
25 box step-overs
1-minute plank hold
Max back squats in the remaining time
♀ 95-lb barbell and 24-inch box
didnt get any squats in the 10 minutes but just finished the last plank hold. after did make reps of back squats at 95# for 25 reps
Nice work getting so many squats after! Great job.
18 Rep´s RX
Mod’d beginner to 30 sec plank hold & 20 single leg lunges. 4 rounds in 14.5 minutes.
44 FX
RX*
Wow!
Amazing!
Rx 42 reps
*Unbroken Planks.
*Got to the Bar with 3:16 left on the clock.
*5/5/5/5/5/5/12 on Back Squats.
**Those Back Squats were tough after the Planks and Box Jump Overs!!!
Beast mode!
Exceptional!
Gangster
Intermediate 16” box #135 x 5
Intermediate: Only 12" Box available
Reps: 12
M/39/6’/176#
26 reps Rx
Unbroken planks. Finished at 7:38. Unbroken back squats.
Deo gratias
16 squats RX
M - 27, 185lbs, 6'1"
Begginer Option (should've done intermediate)
Got 50 reps with 45lbs by 7:30. Could've done probably 100
rx’d 14 squats
Rx’d: 29 squats. No dropping bar.
Completed planks/BJOs at 7:40
BJOs all the way over, no stop at top.
M/ 42y/ 172lbs/ 68”
You are a beast my man!
All The Way Over!!! That’s crazy. Those squats must have been brutal after that!
That's nuts! Those all the way overs are impressive & then still a lot of back squats!
15 reps
Rx
30 reps
All planks unbroken. Finished with just over 2min for squats (20, 10)
Son(17)
Rx
11 reps
Planks unbroken. Dropped the bar and had to pick it back up to finish lol
Nice work, both!
Awesome job you two!
Intermediate today
5 x back squats with 132lbs
23 high bar back squats Intermediate (135) but with 20 BjO each set….dropped the rhythm to take a sip of tea after the third set of bjo and should’ve gotten the bar on my back right away for one rep but I think I made the right choice to cut the reps and loading…
Dad:(69) 17 goblet squats with a 30lb dumbell
beginner reps and times with 24” elevated plank and 16” box!
46/176cm/176lbs
Great job, both of you!!! Scaled to get the intended work in 👍🏼👊🏼
jumping was hard cause I’m 106kg 😂 but
i did that RX : 6:48 with 19 rep 80kg back squats
37 reps with 62,5 kg. Surprised that It was quite easy for me. I guess it could be RX, but I’m not sure 🥲
Great job!
Well done!
-135 at 17 reps. Everything else RX
Awesome job 👍🏼
Very well done!!!👍🏼
Rx 6:30 & 36 reps
Legs are going to hate me tomorrow
Awesome!
That's an amazing score 👍🏼👊🏼💪🏼
Rx 26 reps
Great stuff!
Mods due to vacation equipment.
planks as Rxd, unbroken.
box jump overs -> jumps over 24” cornhole board wall
back squats -> 50lb DBs front squats
19 reps in about 90 seconds.
Ohhh that could be a tricky fail if you miss a jump & fall in a Cornhole! Nice work. Very inventive mods on vacation!
Another awesome vacation mod!
James you prove that where there's a will there's a way!👍🏼
Nice improvisation!
Rx
30reps
Don’t forget that last plank hold. Might cost you ten seconds🤦♂️
Great job!
M/52
Scale: Intermediate
Result: 22 back squats
Well done!
Μ50/77kg/179cm
Rxd
3 reps back squat @ 70kg
RX 19 BS
Didn’t do the last min of planks to have time for squats
5 back squats
Scaled
1 minute planks, 25 12" step ups, 55# back squats
10 back squats
Rx 28 Back squat #185
Rx rep scheme
18 24" BJOs (jump ups and step downs on the other side of the box) into the 3rd round of BJOs at the time cap.
Completed final round, final plank, and 12 back squats (135#) in 12:55.
Props to ya'll who got double digit squats within the time cap. Musta been flying on the BJOs.
62/5'8"/158
Jim great job pushing to get squats in, you da man!!!
Solid work! Like Dave said; @ pushing through to the squats!
Hell yeah, Jim!
Nice work, Jim, way to finish strong!
Time capped with 7 box jump overs left
RX
26 Back Squats @ 85kg
Awesome job 👍🏼
Very nice!!!
Nice!
Nicely done!
21" box, 125-lbs barbell
54 squats
Finished planks/jumps in 7:06 - jumped all the way over, didn't land on box - took some big pauses in squats but never put the bard down!
Brave workout. I'd have done multiple face plants trying that method.
tha amazing, I don't know how you had anything left in the tank to squat with!!!👍🏼👊🏼💪🏼
Fantastic!!!
That’s dope!
Awesome!
BB: 185 Ibs
Incredible.
Holy cow, that is a huge number!!!
Awesome job!
Excellent!
back squat 82,50kg 7 reps
Master 53 anos
Rx 7:05 + 19 reps
Legs were legit shaking lol. Shouldn’t have put the bar down at 8 and 15, but i was sketched out lol.
Amazing.
Excellent job, it's a leg shaker for sure especially at Rx like that!
Nicely done!
Bb @ 50 kg
Finito ultimo 1’ di plank quando restavano 2’16”
Fatti 26 back squat
Excellent!
Rx reps/rounds/timeframe
Subbed BSOs(20 inch) & goblet squats on a slant board with 45# KB*
All unbroken, planks in low plank position (on forearms/elbows)
15 squats
*another Craigslist find, a little block sanding & some Rust-Oleum "hammered" spray paint later & it's like new, for way less$! Now I need to score a 53# for Rx KB WODs!
Great job and good subs Favo! Love the diy kb refinishing 👍🏼 hope you're able to score a 53 lb.!!!!
Bravo for the find. 53s are serious weight. What's the slant board for?
I saw a really unique refurbish video on you YouTube from Kaizen DIY Gym
https://youtu.be/0GD90qE_eso?si=5lthxUMyqBpYiyAf
they were 80's inspired, I bet it would work on kb's and db's
That's a cool video! Would be helpful for people like me who are often math challenged, i.e. 2 tie dyed, plus 2 zombie plates = 125, lol. The paint I used is a primer & paint in one, may have more DIY ideas now! Thanks Dave. @Jim, slant board is for increased mobility work, strengthening muscles surrounding knees & squat depth. Mine is adjustable to varying degrees of slant; finding it really helpful thus far!
Well done, Favo!
Nice work big guy!
Very well done!!!👍🏼
Nice work!!!
Beginner option:
32 reps at 135 lbs
Well done, Charles!
Wow. Got your squat work in! Nice work.
Charles you crushed the workout, nice job 👍🏼
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box step-ups
1-minute plank hold
25 box step-ups
1-minute plank hold
25 box step-ups
1-minute plank hold
Remaining time max back squats
24” box
165 lbs
11 squats
-got to the squats with about 1:40 seconds remaining. Had to rack bar once around rep 6
Awesome job 👍🏼💪🏼
M/56/67”/150#
i have an uncanny ability to pick rest day and accessory work that will include the movements for the next day’s wod
yesterday:
10-8-6-4-2 back squat ascending weight
max push ups after each set of squats
rest 2 min after pushups
135-155-175-195-215
30-32-24-20-19
today:
rx reps. 135# squats, high plank, 24” box jump overs
round times: 2:15-2:16-2:16-1:00
22 back squats @135# from the rack
Funny how that works! Like HQ is saying, "You did not rest, DID you!?!" Great job despite pre-work, nonetheless!
It's not you, bob. Hq stalks my accessory work and then punishes me, too.
Nice job today, and yesterday.
bob awesome work!!! I'm in the club too, and I literally shake my head every time 😄
Uncanny indeed. Great job, especially not forgetting any parts of the WOD like me!
Thanks all. And I’m glad to know that I’m not the only one with predictive workout disorder 🤣🤣🤣
Nice!
Nice job!
1:30 left for the squats
Great job! High reps.
Rx - 82.5 kg squat
12 reps
M 52/76kg/175
Intermediate 15 reps 62kg
31 reps
Crazy fast with those BJOs for that rep count! Excellent.
Fantastic!
Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time 75lb
20 squats
Awesome job!
Scaled
1 min Plank
25 box step-overs (24”)
Plank
20 step-overs/5 jump overs
Plank
20 step-overs/5 jump-overs
Max reps BS 135#: 22
Day 43. Pressed for time so went in cold figuring the planks and step-overs would be enough of a warmup. Completely forgot about the plank at the tale end -I’ll push for that later. BS reps may have been half had I remembered. Got some thighburnies out of this.
Nice work!
I had the "did I screw up the rep scheme / number of rounds" fear while holding the 3rd plank.
Nice! Thighburnies are for real!
Ah, the ol’ thighburnies…. Eventually followed by the thigh-sories…. Nice work, Lincoln.
Inter. w/ step-overs:
12 reps @#135
• Time cap reached: ✅ Yes
• Modifications: Smith machine used, 67.5 kg
• Notes: Completed 3 full rounds + final plank + 5 back squats in the last minute. Subbed barbell with Smith machine. Followed with 1.6 km treadmill intervals.
intermediate options, 20 back squat (62kg)