Back squats are a fundamental exercise that enhances lower body strength by targeting the quadriceps, hamstrings, and glutes, while also engaging the core for stability.



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Back squats are one of the best exercises for beginners, offering numerous benefits. They build foundational strength by targeting major muscle groups like the quads, glutes, and hamstrings. 

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M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

5 rounds - Rx (Goal was to survive 3 and maybe get into 4. Surprised myself with this going unbroken on the MUs, squat were very light, mostly paced to handle the MUs.)

As rx’d, 3 rounds + 2 MU. 

Been awhile since I’ve done ring muscle-ups.  Did lots of shoulder mobility work in warm-up, but could have stood to do a few actual reps before jumping into this.  Did all singles.  Unbroken back squats – those were easy compared to the MU.

51m/5'10"/185

6 rounds

8 min
4 ring muscle uos
8 DB front squats 70# DBs

4+1 rx

Rx. use rack 
7R

Rx   8 rounds + 2 muscle-ups


*With my Affiliate Class!

M/38/6’/173#

As many rounds and reps as possible in 8 minutes of:
2 strict ring muscle-ups
8 back squats 135 lb.

7 rounds 
(Left knee feeling a bit wonky. 135 lb. felt appropriate.)

Deo gratias

8 c2b+ Weighted Dips
185lb
3r+11

4 (+4)
RX with Bar MU

As many rounds and reps as possible in 8 minutes of:
4 low-ring muscle-up transitions
8 back squats - 75 lb

6 rounds and 4 low-ring muscle-up transitions 

AMRAP 8 minutos 
4 Ring Muscles Ups 
8 Back Squat 185 lb 
Round 4, 7 Back Squats

37 / M / 5'9" / 140lbs

Leg-assisted ring MUs
40lb dumbbells front squats

3 rounds + 2

M 53/195/6’
Scaled to jumping bar muscle ups and the squats to #135.
5+2.

4 inverted rows + 4 bar dips
back squat 95#
6 rounds

4 C2B Pull-ups
8 Squats @185

6rds +3 Squats 

Sub 4 assisted pullups + 6 pushups
8 squat at 135

5 rounds, 10 reps

Also: Back squats prior
2 each x 185, 195, 205, 215, 225

Modified due to equipment limitations and new to CrossFit:

7 rounds completed 
-4 jumping bar muscle ups 
-8 squats @ 135lbs 

Peeked through the window of CrossFit many times. First time jumping in. So far so good! 

M/47/6’4”/224#
8 back squats (115#)
6 pull-ups
4 dips
8 min AMRAP

4 rounds, 8BS, 6PU

Hotel gym mod:
10min AMRAP: 8x of C2Bs, strict dip between 2 boxes & 50lb DBs squats

6 rounds

M/32/251

Weights EMOM 10
Every odd 12 bench press
Every even 12 skull crushers 

Beginner option 
4 rounds exactly 
First time ever doing any type of muscle up transition exercises. 

6/03/2024 - M / 5’7 / 21 / 195 

Did my own workout today 

Part 1 
10 min EMOM of: 
- 5 thrusters @ 95lbs 
- 5 kipping pull ups 

Part 2 
10 min EMOM of: 
5 Double Under 
5 overhead squat @ 45lbs 

Scaled Beginner
8 minutes
4x Low Ring Transitions
8x Back Squat @ 185

4 Rounds

I'm from Brazil and my score was 5x rounds + 4 RMU

4+8
Did 4 strict pull ups + 4 Ring Dips for the muscle ups
8 Back Squats at 185

I don't have the ceiling space in the garage. 

As many rounds and reps as possible in 8 minutes of:
2 jumping ring muscle-ups
8 back squats, 61kg

5 rounds + 2 jumping ring muscle-ups

5 rounds
8 pullups
8 close hands pushups
8 squats (rd 1 - 145lbs; rd 2-5 135lbs)
10 minutes IAW Steve's sub guidance

Intermediate with bmu

5 rds+ 3

4 sec squats.

5+3
135 lbs

Chose to 20 the Mini Dumbbell Murph today: 

Run .5 miles
100 alternating db snatches- 35lbs
100 incline db bench presses- 40lbs
100 db goblet squats- 35lbs
Run .5 miles

8 min AMRAP
8 dips
8 back squats

#135

6 rounds + 11 reps

Muscle ups were lacking.

4 sets of kipping pulling ups.
4 sets of squats

95lb bs
4 rounds

Intermediate

3 Rounds +1 Muscle Up

Intermediate Option
7 rounds

8 min amrap
8 pull-ups
8 jumping ring dips
8 back squats, 125-lbs
= 6 rounds + 8/8/0 = 160 reps

M- 53/ 5'7 / 210 
Intermediate scale- did 2 ring rows+2 toe asst'd ring dips 
9 rounds 
had to do a 10th round-8:42

Did Saturday’s chipper. Results there. 

4C2B pull-ups
8 back squats, 50kg

5 rounds

M 50/180cm/76kg

4 C2B pull-ups
8 Back Squats, 60kg

4 rounds + 4 C2B

M/49/6'2"/185#

Scaled to 135# back squats the rest as rx'd 
4 rds + 4 + 2

Pre-WOD: 2.5 mile run outside

AMRAP-8 minutes 
(Modified for no rack & no MUs)

8 jumping C2B plus 8 weighted triceps dips off box (30#)
8 landmine hack squats @ 75# barbell

5 rounds + 8 C2B + 3 dips

Post-WOD: hanging hollow holds & knees to elbows + cyclist goblet squats @ 30#

♀ 55-59

Pre Wod Back Squats: 3x135-185-185-215-245-255-275-(295x2(not Full ROM)

Wod 5+4 jumping MUs 

Beginner option:
As many rounds and reps as possible in 8 minutes of:
4 low-ring muscle-up transitions
8 back squats
♂ 75 lb
5- rds +4 reps

M49/77kg/178cm

scaled 
2 jumping muscle ups 
10 back squats 20kg (10kg vest + 10kg plate)
park training @32Celsius 
5 rounds 

3 rds + 1 rep—Ring-Muscle-Ups felt easy! I could probably have gone faster, but since I have done Bar-Muscle-Ups exclusively for years, I was conservative with my pacing to avoid failed attempts.

Rxd but did BMU. Completed at the Y, no rings available. 

3 R + 2 BMU

lot of failed attempts on the BMU especially in the first round. Bar was 12” above top of reach and all reps done as singles. Gotta learn how to string those together!

8 min 
4 muscle up transitions
8 back Squats
8 rounds

6 rounds beginner because I don't have ring mu yet 

I am traveling. No ring muscle ups so I subbed burpee to sandbag overheads for muscle ups.
7 + 4 burpee to SB OH
60lbs sandbag

Scaled 
8 min amrap
4 ring rows
4 ring dips
8 bs @ 135#
5 rnds

rest 5 min
Hero wod 
Gale Force**
at end of 30 min complete 19 sqts
RIP Devyn
Scaled to
30 min amrap
20 wt'd step ups-20" w/35# backpack
23 strict burpees
19 sqts
3 rnds plus 20 step ups/23 burpees at 30 min
then 19 sqts
m/54/175

6+3 
4 strict ring pull-ups (the ceiling is to short to do muscle ups)
8 bear hug sandbag squats 100#

4+4 Sx.
pu, #125

M-43/178/77kg
Scaled:
8’ amrap:
- 4 jumping ring Muscle Up
- 8 back squat (84kg into to 1’)
Tot. 2 round + 2 JrMU (to 8’)
+ 8 back squat (84kg)

intermediate
32 reps 

Intermediate (KPU rather than RMU & 40kg BS)
9 rds + 2 BS 

Back Sq @60kg
5 rounds 

Globo wod: If your globo doesn't have rings either sub an equal amount of bar muscleups or 8 chest to bar pullups and 8 TRX/ weighted bar dips (increase to 10 minute AMRAP if you're doing dips and pullups). Dumbbells sub 8 dumbbell front squats 45/65 lb dumbbells.  Weighted bar dips 15/20lb dumbbell.