1 Pause Front Squat + 2 Front Squat : 1 Rep Max

No Momentum
In the pausing front squat, we want to remove all momentum from the bottom. The goal here is to stay in an active position just below parallel for 2 seconds. This is more difficult and will likely result in athletes lifting less weight than without the pause, but is a great tool for both strength and positioning.

15-18 minutes to work to a heavy

10-15-20-15-10 reps, for time of:

Front Squat, 115/80 lbs


Athletes can expect this workout to take between 8-12 minutes to complete

Choose a moderately light load that allows you to complete each round within 1- 2 sets
The bar is taken from the floor


Choose a rep number or variation that you can complete within 2-3 sets for all rounds

Think about just getting to the the half way (or just past half way) points
For Example:
On the sets of 15 and 20 just get to 8-10 reps on the pull-ups and on the front squats
If you’re still feeling good, see if you can hold on
If you need a break, you’re already half way
Breaking these sets into two manageable chunks can help you start the next round faster

Reduce Reps
Strict Pull-ups
Banded Pull-ups
Ring Rows