The Best Front Squat WODs for Electrifying Gains

WOD 4 – Andi

For Time

• 100 Hang Power Snatches (65/45 lb)
• 100 Push Presses (65/45 lb)
• 100 Sumo Deadlift High-Pulls (65/45 lb)
• 100 Front Squats (65/45 lb)

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when all the 400 reps are completed.

Scaling Options

Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate

For Time

• 100 Hang Power Snatches (45/35 lb)
• 100 Push Presses (45/35 lb)
• 100 Sumo Deadlift High-Pulls (45/35 lb)
• 100 Front Squats (45/35 lb)

Beginner

For Time

• 50 Hang Power Snatches (35/22 lb)
• 50 Push Presses (35/22 lb)
• 50 Sumo Deadlift High-Pulls (35/22 lb)
• 50 Front Squats (35/22 lb)

WOD 5 – Assault Reduction

For Time

Round 1:

• 30 calorie Assault Air Bike
• 24 Lunges
• 18 Push-Ups
• 12 Front Squat (185/135 lb)

Round 2:

• 25 calorie Assault Air Bike
• 20 Lunges
• 15 Push-Ups
• 10 Front Squat (185/135 lb)

Round 3:

• 20 calorie Assault Air Bike
• 16 Lunges
• 12 Push-Ups
• 8 Front Squat (185/135 lb)

Round 4:

• 15 calorie Assault Air Bike
• 12 Lunges
• 9 Push-Ups
• 6 Front Squat (185/135 lb)

Round 5:

• 10 calorie Assault Air Bike
• 8 Lunges
• 6 Push-Ups
• 4 Front Squat (185/135 lb)

Round 6:

• 5 calorie Assault Air Bike
• 4 Lunges
• 3 Push-Ups
• 2 Front Squat (185/135 lb)

WOD 6 – Gaia

For Time

• 60 Deadlifts (95/65 lb)
• 60 Air Squats
• 60 Push-Ups
• 30 Power Cleans (95/65 lb)
• 30 Front Squats (95/65 lb)
• 30 Shoulder-to-Overheads (95/65 lb)

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

Score is the time on the clock when the Shoulder-to-Overheads are completed.

Goal is to complete the workout between 11-17 minutes.

Scaling Options

For Total Reps in 13 minutes

From 0:00-7:00, AMRAP of:

• 15 Air Squats
• 12 Dumbbell Deadlifts (or Kettlebells)
• 9 Push-Ups
• Rest 1 minute

From 8:00-13:00, AMRAP of:

• 12 Goblet Squats
• 9 Dumbbell Hang Power Cleans
• 6 Overhead Presses