Front Squat

496 WODS were found

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

Assault Reduction

For Time

Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)

Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)

Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)

Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)

Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)

Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)

Wod Type: Benchmark Wods For Time

Movements: Air Biking/Assault Biking Front Squat Lunge Push-Up

Air Biking/Assault Biking Wods Front Squat Wods Lunge Wods Push-Up Wods

Competitions:

Beirut

For Time

Buy-In: 135 Air Squats

Then, 4 Rounds of:
8 Bar Muscle-Ups
20 Power Cleans (52/38 kg)
20 Front Squats (52/38 kg)

Buy-Out: 102 Sit-Ups

Wod Type: For Time

Movements: Air Squat Clean Front Squat Muscle-Up Sit-Up

Air Squat Wods Clean Wods Front Squat Wods Muscle-Up Wods Sit-Up Wods

Competitions:

Incredible Hulk

AMRAP in 20 minutes

5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

Wod Type: Benchmark Wods For Rounds/Reps (AMRAP)

Movements: Back Squat Clean Deadlift Front Squat Push Press

Back Squat Wods Clean Wods Deadlift Wods Front Squat Wods Push Press Wods

Competitions:

Polar Bear, I Swear

5 Rounds for Time

5 Bear Complexes (135/95 lb)
30 ft Dumbbell Bear Walk (2 x 30/20 lb)
200 meter Run

Wod Type: Benchmark Wods For Time

Movements: Back Squat Bear Crawl Clean Front Squat Push Press Run/Running

Back Squat Wods Bear Crawl Wods Clean Wods Front Squat Wods Push Press Wods Run/Running Wods

Competitions:

Russ

3 Rounds for Time

50 meter Sandbag Walk (70/53 lb)
50 meter Sandbag Sprint (70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)
10 meter Bear Crawl

Wear a 20 lb Weight Vest

Wod Type: For Time Hero Wods

Movements: Bear Crawl Clean Front Squat Kettlebell Swing Push Press Weighted Walk/Run

Bear Crawl Wods Clean Wods Front Squat Wods Kettlebell Swing Wods Push Press Wods Weighted Walk/Run Wods

Competitions:

Yack Attack

EMOM For As Long As Possible

5 Hang Power Cleans (135/95 lb)
5 Front Squats (135/95 lb)
5 Box Jump Overs (24/20 in)

Continue with this pattern, adding 1 rep to each movement every round.

Wod Type: Benchmark Wods For Rounds/Reps (AMRAP)

Movements: Box Jump Clean Front Squat

Box Jump Wods Clean Wods Front Squat Wods

Competitions:

Satan’s Whiskers

3 Rounds for Time

10 Chest-to-Bar Pull-Ups
10 Front Squats (165/115 lb)
10 Burpees

Wod Type: For Time

Movements: Burpee Front Squat Pull-Up

Burpee Wods Front Squat Wods Pull-Up Wods

Competitions:

Striking The Four Fives

4 Rounds for Time

15 calorie Row
5 Power Cleans (135/95 lb)
5 Bar Facing Burpees
5 Front Squats  (135/95 lb) 
5 Chest-to-Bar Pull-Ups

Wod Type: For Time Hero Wods

Movements: Burpee Clean Front Squat Pull-Up Row (Rowing)

Burpee Wods Clean Wods Front Squat Wods Pull-Up Wods Row (Rowing) Wods

Competitions:

Linchpin Test 7

4 Rounds for Time

4 Power Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder-to-Overheads (205/145 lb)

Wod Type: For Time

Movements: Clean Front Squat Shoulder-to-Overhead

Clean Wods Front Squat Wods Shoulder-to-Overhead Wods

Competitions:

Bell Bastard

Three AMRAPs in 42 minutes

AMRAP from 0:00-6:00:
3 Kettlebell High Swings (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swings (16/12 kg) (left)

Then, AMRAP from 6:00-36:00:
1-2-3-4 reps of:
Double Kettlebell Hang Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10 Crush-Grip Push-Ups)

Then, AMRAP from 36:00-42:00:
Push-Ups

Wod Type: For Rounds/Reps (AMRAP)

Movements: Clean Front Squat Kettlebell Swing Push-Up Snatch

Clean Wods Front Squat Wods Kettlebell Swing Wods Push-Up Wods Snatch Wods

Competitions:

Source: https://www.cavemantraining.com/workout/

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Assault Reduction

Beirut

Incredible Hulk

Polar Bear, I Swear

Russ

Yack Attack

Satan’s Whiskers

Striking The Four Fives

Linchpin Test 7

Bell Bastard

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