Workout Description
AMRAP in 30 minutes
6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike
Why This Workout Is Hard
A long 30-minute AMRAP combining HSPU, box jumps, heavy back squats, sit-ups, and Assault Bike calories. Tests sustained work capacity across multiple domains.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 30-minute AMRAP with varied movements including bike calories will challenge cardiovascular endurance over a long duration.
- Stamina (7/10): Muscular stamina for back squats (legs/core), HSPU (shoulders/triceps), box jumps (legs), sit-ups (core), and bike (legs).
- Strength (7/10): Back squats at 185/135 lbs are a significant strength component, especially when performed repeatedly in an AMRAP. HSPUs also require good pressing strength.
- Power (6/10): Assault Air Bike and box jumps are primary power outputs; driving out of the back squat also involves power.
- Speed (5/10): Efficient cycling of movements and managing transitions over a 30-minute AMRAP is important for maximizing rounds.
- Flexibility (3/10): Requires squat depth, shoulder mobility for HSPU, and hip flexion for box jumps.
Modality Profile
A balanced chipper with gymnastics (HSPU, Sit-ups), monostructural (Bike, Box Jumps), and weightlifting (Back Squats) components.
Similar Workouts to Baby Got Back Squat
If you enjoy Baby Got Back Squat, you might also like these similar CrossFit WODs:
- Helton (92% similar) - 3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees...
- Bowen (92% similar) - 3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single-Arm Kettlebell...
- Assault Journey (91% similar) - AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Ext...
- Badger (91% similar) - 3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run...
- Scooter (91% similar) - With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 P...
- The Burner (91% similar) - AMRAP in 25 minutes
5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2...
- Furious Five (90% similar) - 5 Rounds for Time
5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over...
- Dumbbell Downfall (90% similar) - 5 Rounds for Time
5 Man Makers (2x45/25 lb)
10 Dumbbell Lunges (2x45/25 lb)
15 Toes-to-Bars
20 calor...
These WODs similar to Baby Got Back Squat share comparable training demands, time domains, and movement patterns.