The Best Front Squat WODs for Electrifying Gains

WOD 7 – MAD COMPLEX

Score weight

• 8 power cleans
• 8 thrusters
• 8 Shoulder to overhead
• 8 front squats
• 8 power cleans

Unbroken. You cannot rest the barbell on the floor. If you set the bar down or stop you have to start again at 0

Score heaviest weight completed

Touch and Go repetitions

You cannot put the bar on the floor or a rack and all reps must be touch and go.

You may rest the bar in the front rack or the hip crease. Not the back rack

Maintain proper lumbar curve and range of motion on the lifts to secure the best and most efficient score.

This is a very mental workout and you will probably start at a load much lower than anticipated.

The challenging part is the shoulder to overhead after the thrusters, once you pass these it becomes about holding on and pushing through to the finish.

WOD 8 – 666

6 Rounds for Time

• 6 Front Squats (50/35 kg)
• 6 Pull-Ups
• 6 Bench Presses (80/60 kg)
• 6 Deadlifts (80/60 kg)
• 6 Barbell Rows (60/40 kg)
• 6 Shoulder-to-Overheads (30/20 kg)

WOD 9 – Broomstick Mile

For Time

• 25 Back Squats
• 25 Front Squats
• 25 Overhead Squats
• 400 metre Run
• 25 Shoulder Presses
• 25 Push Presses
• 25 Push Jerks
• 400 metre Run
• 50 Hang Cleans
• 400 metre Run
• 50 Snatches
• 400 metre Run

Perform all movements except the run with a PVC pipe (or broomstick).

With a running clock perform the prescribed work in the order written, as fast as possible (“For Time”). Use a PVC pipe (or broomstick) throughout the workout, except for the run.

Score is the time on the clock when the last set of 400 metre Run is completed.

WOD 10 – Hammer

5 Rounds for Time

• 5 Power Cleans (135/95 lb)
• 10 Front Squats (135/95 lb)
• 5 Jerks (135/95 lb)
• 20 Pull-Ups
• 90 seconds Rest

Front Squat WODs

If you enjoyed these Front Squat WODs, try these Plank, Toes to Bar or Push Ups WODs.