Heavy Front Squats and Cardio Fun

9
Sep

Heavy Front Squats and Cardio Fun

Front Squat x2
Build to a heavy set

AMRAP in 5 min
25 Double Unders
10 Cals on Rower

Rest 2 min

AMRAP in 5 min
50 Double Unders
10 Cals on Rower

Catherine W

12 Responses

  1. Kevin

    Front Squats x2
    135-185-225-240-225
    Felt something funky in hamstring, so backed off. It’s taken 15 years to learn NOT to be stupid.

    WOD
    Round 1 – 5+25DU (200 reps)
    Round 2 – 4+15DU (255 reps)
    Total – 455

    Pretty happy with that. Only missed 1 set of DU. Can push harder on the last 2 rows.

  2. Rémi F.

    Front Squat x4
    95-115-155-175-185

    AMRAP in 5 min
    25 Double Unders
    10 Cals on Rower
    3+6 cals

    Rest 2 min

    AMRAP in 5 min
    50 Double Unders
    10 Cals on Rower
    2+46DU

    Skipping not great today – would like to redo this one.

  3. Amanda Hunt

    Mobility and Warm-up

    Strength
    Front Squat x 2
    Build to a Heavy weight
    85#- 105#- 125#- 135#- 145#

    WOD
    AMRAP in 5 Mins
    50 SU
    10 Cals on Rower

    **Rest 2 mins**

    AMRAP in 5 Mins
    100 SU
    10 Cals on Rower

    Round 1 – 4 + 20 SU (260 reps)
    Round 2 – 3 + 50 SU (380 reps)
    Total – 640 Reps

    Thanks Shane!!!

  4. Audrey

    Front Squat x4
    55 – 70 – 85 – 95 – 105

    AMRAP in 5 min
    8 KBS @35#
    10 Cals on Rower
    5R + 2KBS

    Rest 2 min

    AMRAP in 5 min
    12 KBS @35#
    10 Cals on Rower
    2R + 12KBS

  5. Ang

    Front Squats x4 (5sets)
    55-60-65-70-75

    AMRAP in 5 mins
    50 singles
    10 cal row
    Rest 2 mins
    AMRAP in 5 mins
    100 singles
    10 cal row

    Round 1 – 3 rounds + 50 skips (230 reps)
    Round 2 – 2 rounds + 100 skips ( 320 resp)

    Thanks Ingrid

  6. John Hunt

    Front Squat x2
    Build to a heavy set
    95-115-125-135
    Kept it light due to hip flexor issue, focused on technique instead

    AMRAP in 5 min
    20 Double Unders
    10 Cals on Rower
    4 Rounds + 4 cal

    Rest 2 min

    AMRAP in 5 min
    50 Double Unders
    10 Cals on Rower
    3 Rounds + 14 Doubles

    Thanks Ingrid!

  7. Fred

    Front Squat x2 – Scaled down to Blue… building x5 reps
    Build to a heavy set
    95-135-155-165-175#
    Groin injury felt good

    AMRAP in 5 min
    25 Double Unders – Scaled to Purple @ 20 reps
    10 Cals on Rower
    4 rounds + 12 DUs

    Rest 2 min

    AMRAP in 5 min
    50 Double Unders – Scaled to Purple @ 40 reps
    10 Cals on Rower
    3 rounds + 10 DUs

  8. Kelly B

    Front Squat x2 (thanks for partnering Heidi)
    55×5, 75×5
    85-105-125-135×2

    AMRAP in 5 min
    25 Double Unders
    10 Cals on Rower
    Total: 4 rounds + 25DUs

    Rest 2 min

    AMRAP in 5 min
    50 Double Unders
    10 Cals on Rower
    Total: 3 rounds + 19DUs

    I died a little bit on that second AMRAP
    Thanks Shane!

  9. Krissie

    Front Squat x6
    5 sets:
    55-65-75-85
    90×5 to level up

    AMRAP in 5 min
    20Double Unders
    10 Cals on Rower
    4 rounds plus 2 cals
    Total reps 142

    Rest 2 min

    AMRAP in 5 min
    40 Double Unders
    10 Cals on Rower
    3 rounds plus 2 cals
    Total reps: 192

    Overall this was a fun workout.

  10. Christie Neate

    Front Squat x2
    Build to a heavy set
    55 x6 – 85 x3 – 105 x2 – 125 x2 – 135 x2

    AMRAP in 5 min
    35 Single Unders
    8 Cals on Rower

    Rest 2 min

    AMRAP in 5 min
    70 Single Unders
    8 Cals on Rower

    R1 = 4 Rounds
    R2 = 3 Rounds + 15 Singles

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