For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell
Post total time to comments.
Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.
Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.
Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell
Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell
Resources:
The Front Squat
The Lateral Burpee Over the Bar
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