Glute-Dominant Barbell Strength + Sprint Finisher

Crossfit
1h

Objective (Fuerza – glúteos)

Build high-force output and hypertrophy-friendly tension in the glutes via heavy hip hinge + unilateral work, with controlled volume and full recovery. Finisher adds short glycolytic power without compromising lifting quality.

Warm-up (12–15 min)

1) General heat (4–5 min)

  • Assault Bike or Rower: easy-moderate pace

2) Glute activation + patterning (2 rounds, controlled)

  • 12 Banded lateral steps/side
  • 10 Banded glute bridges (2-sec squeeze at top)
  • 8 Hip-hinge drill with dowel or empty bar (slow)
  • 6/side Reverse lunges (bodyweight)

3) Barbell warm-up sets (6–8 min)

  • Romanian Deadlift (RDL): 6 reps empty bar, then 2–3 ramp sets of 5 reps building to working load

Main Block (35–38 min)

A) Strength: Barbell Romanian Deadlift (RDL) (18–20 min)

  • 5 sets x 5 reps @ ~75–85% 1RM (or a load you could do for 6–7 reps)
  • Rest 2:00–3:00 between sets
  • Tempo: 2 sec down, 1 sec pause at mid-shin, stand fast

B) Unilateral Glute Strength (12–14 min)

Superset x 4 sets

  • B1) Dumbbell Bulgarian Split Squat: 8 reps/leg (moderate-heavy)
  • B2) Banded hip thrust (on box): 12 reps with 2-sec squeeze
  • Rest 90 sec after B2

C) Accessory Posterior Chain (optional if time, 4–5 min)

  • Kettlebell swing: 3 x 12 (heavy but crisp)
  • Rest 60–75 sec

Finisher (6–8 min)

Treadmill Hill Sprints – EMOM 8

  • Minute 1: 12–15 sec hard sprint @ 6–10% incline, then walk/rest
  • Minute 2: Rest or easy walk
  • Alternate for 8 minutes total (4 sprints)

Cooldown (2–3 min)

  • Supine figure-4 stretch 45 sec/side
  • Hamstring strap stretch 45 sec/side
  • 6 slow nasal breaths (down-regulate)

Intensity guidance

  • Strength work: stop 1 rep shy of failure (RPE 8–9). No grinding.
  • Finisher: sprints at 90–95% effort, full control, no sloppy mechanics.
  • Hip hinge (RDL, KB swing): gluteus maximus, hamstrings, adductor magnus, spinal erectors (stabilization), lats (bar control)
  • Unilateral knee/hip dominant (Bulgarian split squat): gluteus maximus/medius, quadriceps (secondary), adductors, calves (stabilization)
  • Hip extension isolation (hip thrust): gluteus maximus (primary), hamstrings (secondary), core bracing
  • Sprint conditioning (treadmill hill): glutes and hamstrings for propulsion; calves and quads assist; high CNS demand in short bursts

WOD Evaluation

85
Strength
35
Endurance
55
Volume

Muscle Groups Worked

Gluteus Maximus
Biceps Femoris
Gluteus Medius
Semitendinosus
Adductor Magnus

Exercises in this wod

Romanian DeadliftBulgarian Split SquatBanded Hip ThrustKettlebell SwingTreadmill Hill Sprint

Material

Olympic barBumper platesDumbbellsResistance bandsPlyometric boxTreadmillKettlebell

Technical Explanation

Barbell Romanian Deadlift (RDL)

  • Set-up: feet hip-width, bar close to thighs, lats tight ("squeeze oranges in armpits").
  • Hinge back: soft knees, push hips back, keep neutral spine and bar dragging down the legs.
  • Range: stop around mid-shin or when hamstrings limit position; do not chase the floor.
  • Stand: drive hips forward, glutes finish the rep; avoid overextending lumbar spine at lockout.

Dumbbell Bulgarian Split Squat

  • Front foot far enough so knee tracks over mid-foot; torso slightly forward to bias glutes.
  • Control down; full foot pressure; avoid collapsing knee inward.

Banded Hip Thrust on Box

  • Upper back on box, chin tucked, ribs down.
  • Drive through heels, finish with posterior pelvic tilt (no lumbar arch).
  • Keep knees tracking out against the band.

Kettlebell Swing (if performed)

  • Hinge, not squat; snap hips; arms are hooks.
  • Stop if you feel low-back dominance or loss of timing.

Treadmill Hill Sprints

  • Use incline to reduce top-speed impact.
  • Stay tall with slight forward lean from ankles; quick cadence.
  • Step off to side rails only if experienced and safe; otherwise reduce speed and walk it down.

Adaptations

Beginner (keep glute stimulus, reduce load/complexity)

  • RDL: 5x5 @ RPE 7 (lighter), rest 2:00–2:30
  • Split squat: bodyweight or light DBs 4x8/leg
  • Hip thrust: bodyweight or light band 4x12
  • Finisher: incline power walk 6–8 min (30s brisk / 30s easy)

Intermediate

  • RDL: 5x5 @ RPE 8
  • DB Bulgarian split squat: 4x8/leg moderate-heavy
  • Banded hip thrust: 4x12 (2s squeeze)
  • Finisher: EMOM 8 with 10–12 sec sprints

Advanced (as written)

  • RDL 5x5 @ 75–85% with perfect positions
  • Increase split squat load before adding reps
  • Optional: add KB swing accessory only if hinge quality stays sharp

If no treadmill available

  • Assault Bike: 10 sec sprint / 50 sec easy x 8 min (keep power high, full recovery)