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Back Squat/Front Squat


Part A – Back Squat

3 Sets of 10 Reps

  • Working Weight – 70-73% of 1RM Back Squat
  • Every 3min for 9min

**10min rest to include warming up first set of front squats**

Part B – Front Squat

3 Sets of 3 Reps

  • A challenging load, but by no means a max effort triple.
  • Working Weight – 80% of 1RM Front Squat
  • Every 3min for 9min

3 “Giant Sets”:

GHD Supine Hold (Video)

Side Plank (right) (Video)

Side Plank (left)

Round 1 – :60s at each movement.

Round 2 – :45s at each movement.

Round 3 – :30s at each movement.

Rest as needed between sets, but aim to keep the rest to 2:00 or less. Sets do not need to be unbroken, but, let’s push for aggressive sets completing these time domains quickly. On the GHD Supine hold, modify appropriately so that we can complete that first hold with at most, one break. Modifying to :30s/:20s/:20s (Rounds 1/2/3 respectively) is a option for those new to the movement.


Melinda MettenBack Squat/Front Squat