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10 AMRAP Front Squat Workouts to Build Muscle, Power and Strength

These AMRAP Front Squat Workouts will help you to develop better full-body strength, power and mobility.

Why: With the front squat you can go heavy to increase lower body and core strength, and this is also a movement that requires tremendous flexibility: at the bottom of the front squat, you’ll reach your wrist, ankle, hip, and shoulder mobility limits. Bonus: Front squatting helps prevent kyphosis (the Hunchback of Notre Dame physique) in the thoracic spine—keep your elbows up high throughout the movement to reap the posture benefits.

Set-Up: Start with your feet shoulder-width apart. Place your hands on the barbell just outside of your shoulders. Your grip should be a loose, fingertip grip. Bring your elbows up high, pointing forward, in line with your shoulders.

Execution: Brace the core. Reach your hips back and down as you descend to the bottom of the squat. At the bottom, your hips should be lower than your knees. Maintain your lumbar curve throughout the squat. Keep your heels in contact with the ground as you descend and ascend. Your knees should track your toes throughout the movement. Stand tall at the top of the movement to reach full hip and knee extension.

AMRAP Front Squat WorkoutsSource: Stevie D Photography

Points of Performance: To get a “good rep,” ensure the following:
– Your hip crease drops below your knee crease at the bottom of the squat
– You reach full hip and knee extension at the top

Pro Tip: Take a big inhale at the start of the movement. Hold your breath as you descend and ascend through the front squat. Let the air out only once you’ve completed the movement, i.e. after you’ve reached full hip/knee extension – especially if you’re going heavy. The breath helps brace your core, which allows you to stay braced throughout the movement.


AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

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


AMRAP in 40 minutes
5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)
On a 40-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 40-minute clock stops.

3. AMRAP Front Squat Workouts – CPL SI MILLER

Three 6-minute AMRAPs in 20 minutes
Buy-in: 800 meter Run
Then, AMRAP in remaining time:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest

With a running clock start the first 6-minute AMRAP with an 800 meter Run. In the remaining time perform the front squats and pull-ups. Rest from 6:00-7:00 then repeat twice more. Score is total reps completed in the three AMRAPs.


AMRAP in 25 minutes
1 Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads (60/40 kg)


AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups


AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead
Workout weight is 70% of your 1 Rep Max Front Squat


AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

8. AMRAP Front Squat Workouts – POKE THE BEAR

training roadblocks front squat crossfit athleteSource: Stevie D Photography
Time for big lifts

AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer’s Carry (85/55 lb)
1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

9. AMRAP Front Squat Workouts – DANGER ZONE

Front squat

AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2×35/20 lb)
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

10. AMRAP Front Squat Workouts – SPEED ROUND

Crossfit Front Squat PR programsSource: Crossfit 204

AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike

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