Tag Archives: Front Squat

TRX Core Work then Landmines, Pistol Squats and Hip Thrusts

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Something different for the legs with this one.

5 rounds of

  • 3 x Pistol Squat left
  • 3 x Pistol Squat Right

Then 3 rounds of

  • 5 x Hip Thrusts @ 220lbs with 2-3 second pause at top

Then 3 rounds of

  • 8 x Landmine Front Squats @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Left @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Right @ 45lbs
  • 8 x Landmine Deadlift @ 45lbs

Then 3 rounds of

  • 10 x TRX Side Plank Dips Right
  • 10 x TRX Side Plank Dips Left
  • 10 x TRX Pike Press

Results: Pistols were a challenge after not doing them for so long. Heel elevated on 10lbs plate, 5lbs plate as counterweight in hands. Hip thrusts were good… I guess I could go heavier if I wanted.

Front Squats, T2B and S2OH

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Every 2 minutes for 12 minutes

  • 5 x Front Squats

Then EMOM for 10 minutes alternate between

  • 6-8 x Single Kettlebell Squat with KB in Left Hand @ 24kg
  • 6-8 x Single Kettlebell Squat Right @ 24kg

Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of

  • Front Squats @ 75lbs/35kg
  • Toes to Bar
  • Shoulder to Overhead @ 75lbs/35kg

Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?

Regionals Workout 12.4 (modified and scaled)

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For time

  • 50 x Back Squat @ 95lbs
  • 40 x Pullups
  • 30 x Shoulder to Overhead @ 95lbs
  • 50 x Front Squats @ 65lbs
  • 40 x Pullups
  • 30 x S2OH @ 65lbs
  • 50 x Alternating Overhead Reverse Lunges @ 45lbs (25 per leg))
  • 40 x Pullups
  • 30 x S2OH @ 45lbs

Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.

Front Squats then DB Curls and Kettlebell Swings

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8 rounds of Front Squats

  • 5 x @ Front Squats 65%
  • 3 x @ Front Squats 75%
  • 3 x @ Front Squats 80%
  • 2 x @ Front Squats 85%
  • 1 x @ Front Squats 90%
  • 1 x @ Front Squats 95%
  • 1 x @ Front Squats 95%+

Then 4 rounds of

  • 4 x Front Squat @ 65% from above

Then for time

  • 50-40-30-20-10 x Dumbbell Curls @ 10kg
  • 10-20-30-40-50 x Kettlebell Swings @ 24kg

Results: Front Squat 135-155-175-185-195-205-215-220lbs/100kg! Added a round to go for the 100kg… Haven’t hit that weight for a long time. Used 145lbs for paart 2. Metcon 19:36.