Front Squat Pause 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Three second pause at the bottom.

Every 4 mins for 12 mins do:

Row, 500/400 m

10 Hang Squat Cleans, 135/95 lbs

A new round of this couplet interval workout begins every 4 minutes
Complete the 2 exercises for time and rest with whatever time remains
Enter your time for each round
Your score is the slowest of the 3 efforts
Cap rounds at 3:30, giving you at least 30 seconds of rest between efforts

Choose a weight you can complete in 1-2 sets

Choose a distance that you can complete in 2 minutes or less
See the modifications section for alternatives

With the score being the slowest of the 3 rounds, consistency is key
It can be helpful to declare your first round as your slowest of the day
Come out at a controlled pace that you know you can match or improve with the following 2 rounds
This allows you to stay in the drivers seat for the rest of the workout instead of living in the panic zone
The hang squat clean is the only place we’d stop, so aim for 1-2 sets there
Your row pace should support 1-2 sets on the bar


1,000/800 Meter Bike Erg
400/300 Meter Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/30 Calorie Schwinn Bike
300 Meter Trueform or Air Runner
30 Shuttle Runs [10 Meters]