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10 Best Air Squat WODs for Complete Conditioning and Great Gains

WOD 5 – The Chief

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

  • 3 Power Cleans (135/95 lbs)
  • 6 Push-Ups
  • 9 Air Squats
  • Then Rest 1 minute

Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*

– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1.

Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast.

And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast.

This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes

  • 3 Power Cleans (75/55 lb)
  • 6 Incline Push-Ups
  • 9 Air Squats
  • Rest 1 minute

Repeat 5 times.

WOD 6 – Cooper

10 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Cooper is a pure bodyweight (“Gymnastics“) workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds.

The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Scaling Options

Intermediate

8 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Beginner

5 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

WOD 7 – Super Legs

5 Rounds for Time

  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of Squat Jumps is completed.

Movement Standards

Split Squat Jumps: Similar to a Jumping Lunge, but no need to touch your knee to the ground. Start in a standing position. Jump your feet to a lunge position, but keep your knee a few inches off the ground. Count one repetition per side.

Jump and switch feet position to land in a lunge with the opposite forward. That’s two repetitions

WOD 8 – Orbison

EMOM for 20 minutes

  • 4 Burpees
  • 6 Air Squats
  • 8 Sit-Ups

Each minute, perform 4 Burpees, 6 Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops.

Scaling Options

Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner

EMOM for 20 minutes

  • 2 Burpees
  • 3 Air Squats
  • 4 Sit-Ups

WOD 9 – Mark Klement

74-44-11 Reps for Time

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Score is the time on the clock when the last round of air squats is completed.

WOD 10 – Will Lindsay

10 Rounds for Time

  • 3 Devil Presses (2×55/35 lb)
  • 22 Alternating Dumbbell Lunges (2×55/35 lb)
  • 19 Air Squats

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible (“For Time”) perform the prescribed work in the order written for 10 rounds. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last round of Air Squats is completed.

Air Squat WODs

If you enjoyed these Air Squat WODs then try these Flutter Kicks or Rowing WODs.

Bench Press WODs
Chipper WODs
Box Jump WODs
Burpee WODs

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