Back squats (3×5) are about building strength with control and consistency. You should choose a load that is challenging but allows for full depth, stable knees, and a strong, upright chest throughout. Emphasize bracing before each rep and driving through the midfoot. No grinding, leave 1–2 reps in reserve and keep all sets looking the same.
This is a short, explosive piece focused on leg power and quick recovery. The 200m run should be fast but controlled, not an all-out sprint that leaves nothing for the box jumps. Box jumps should be safe and efficient, encourage step-downs to manage fatigue and protect the calves. The goal is consistent pacing across all 5 rounds with smooth transitions, not a big first round and drop-off.
STRENGTH:
Back Squat 3×5
WORKOUT:
5 Rounds:
200m Run
8 Box Jump
13 min Cap
RECOVERY:
Couch Stretch
Standing Forward Fold w/ Crossed Legs