WOD: Back Squat 5x4 + Thimble — Back squat
Wednesday, May 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x4
Back Squat for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps
Score type: Load
Thimble
Buy In: 500/400m Row Then: 3 Rounds 30 V-Ups 90 Double Unders
What Makes This Workout Effective
Today’s For Time session combines heavy strength loading with high-volume midline and cardiovascular stability. The 5x4 back squats build raw lower-body power and bone density, while the V-ups and double unders force the core to stabilize under fatigue during a high-heart-rate metabolic finish.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back squat 5x4 at heavy load; row 500/400m; 30 V-Ups; 90 double unders |
| Scaled | Back squat at 70% of 1RM; row same distance; 20 tuck-ups; 60 DU or 180 single-unders |
| Beginner | Goblet squat 5x4 at light load; row 300/250m; 15 sit-ups; 120 single-unders |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I select my weight for the 5x4 back squats? A: Aim for a heavy but manageable load where you have 1-2 reps left in the tank (RPE 8) to ensure form doesn’t break down across all five sets.
Q: I can’t do double unders yet; how should I scale the rope work? A: Substitute with 180 single unders or a “single-unders to double-unders” progression to keep the stimulus of the workout while building your coordination.
Q: I’ve never done a back squat before; what should I expect? A: Our coaches will start you with a goblet squat or a PVC pipe to nail your bracing and depth before adding weight, ensuring you move safely and confidently.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136