4 Minute AMRAP

10 Front Squats (75/55)

8 Pull Ups

Rest 3 Minutes

4 Minute AMRAP

8 Front Squats (95/65)

6 Chest To Bar

Rest 5 Minutes

Front Squat Cycle

Red Track (all percents are based off of 90% of your 1RM)

Set 1=70% x 3

Set 2=80% x 3

Set 3=90% x 3+

Blue Track

3×8 @ 60% of 1RM

2×20 @ 50% of 90% of your 1RM

For our 4 Minute AMRAPS, think of these as being somewhat like FRAN in terms the lung and grip burn as well as muscle fatigue.  Our goal here is to push as much volume as possible in a short time frame so we want fast transitions and quick rest breaks.  You can do anything for 4 minutes….

If you missed the first week of our squat program, please see below for your numbers to start from today.

For those that want to work at heavier load:  We will call this the Red Track

Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

First set is 5 reps at 65%

Second set is 5 reps at 75%

Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

Using 55% of your 1 Rep Max

3 set of 10


2 x 20 at 50% of 90% of your Estimated 1 Rep Max