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
Heavy Front Squats and Cardio Fun
Skip to content
Catherine W
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
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.
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.
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!!!
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
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
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!
Second round was with 40 DU not 50 DU
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
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!
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.
Front Squats x2
95-135×5
185-205 x2
WOD
Round 1 – 4+4 DU’s =144
Round 2 – 2+50 DU’s=170
Total – 314
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