The workout
| Reps | Movement |
|---|---|
| 20 | Back Squat |
How Widow Maker works
Widow Maker is scored by weight.
Widow Maker is one of the classics. Well-known workouts that show up on the whiteboard at many boxes, like Filthy Fifty or Fight Gone Bad.
What's a good Widow Maker time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 140 kg | from 95 kg |
| Advanced | from 115 kg | from 75 kg |
| Intermediate | from 90 kg | from 60 kg |
| Beginner | from 65 kg | from 40 kg |
| Novice | under 65 kg | under 40 kg |
Tips for Widow Maker
Pace yourself and focus on clean technique, especially when it gets heavy.
How to scale Widow Maker
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Back Squat: Air Squat with no weight; Goblet Squat with a kettlebell