Front Squat Strength + Bike Burner
Wednesday, June 10, 2026
Warm-Up
2 rounds: 1:00 bike or row 10 air squats 10 walking lunges 10 glute bridges 10 banded lateral steps each direction 20-second squat hold Then barbell prep: 8 empty bar front squats 6 tempo front squats 6 front rack elbow rotations 5 front squats with light load
Strength
Front Squat 5 sets x 5 reps Loading: Start around 65–70% Build to a challenging but clean set of 5 Rest 2:00 between sets No missed reps Full depth every rep Keep elbows high and torso upright
Conditioning
10-Minute AMRAP 10 front squats 10/8 calorie bike 10 box jumps Suggested loading: Light to moderate barbell Front squats should be unbroken Box jumps should stay controlled
Accessories
Mobility / Cooldown: 1:00 couch stretch per side 1:00 front rack stretch per side 1:00 pigeon stretch per side 1:00 deep squat breathing 1:00 calf stretch per side
Scaling
Beginner: 10 goblet squats 8/6 calorie bike 10 box step-ups Intermediate: 10 light front squats 10/8 calorie bike 10 box jumps RX+: 12 heavier front squats 12/10 calorie bike 12 higher box jumps