Front squat 3-3-3-3-3 reps
Compare to 260120.
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Stimulus and Strategy:
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Front Squat
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Comments on 260408
137 Comments
85, 95, 105, 115, 125 lbs
95,115,135,155,175,185
90,90,85,85,85kg
5 x 10reps
Home gym not a lot to work with
155/175/190/205/215
39M
135-155-175-195-200
First time hiring 200+ on a front squat in a while
245lb across all five sets. Warmed up with up to 205 and jumped into working sets. Did GHD weighted hip extensions between the sets to keep my lower back warm. I went up to a heavier max weight last time, but the average weight is higher today. Call it a progress.
225
245
225
185
EMOM alternating FS/BS x7 rounds
62.5% of 1RM = 90lbs
First time front squatting since college ball, felt pretty good!
All 5 sets were @ 205lbs
Crappy upstairs rack it's garbage, got to 165 lbs before straining my wrist trying to rack missed the lip and couldn't bail
Oh that’s rough. Hope the wrist heals up quick.
Rx’ish
155-175-195-205-185
Elbows weren’t handling much today so went straight to my go-to FS mod of resting bar on shoulders with hands crossed. Increased more earlier to hedge against the knees balking because I wanted to see if 205 was on the table today.
260120: 155-195 in 10# increases (same mod)
251114: 115# across as part of a cooldown
230819: 155-195 in 10# increases (same mod)
Wow! Fantastic hitting 200+ today!
YES! 205 is 205! Early counts! Awesome, LK!!!
205-225-245-265-285lbs.
*Wore a Belt and Knee Sleeves.
Fantastic!
I would need a belt, sleeves, and a pinch lifter! Outstanding job!
185
200
210
220 lbs
First time lifting heavy after an injury so it feels great! Surprisingly matched my 3 rep PR.
Good job, everyone!!!
Great job!
Excellent! Glad you're recovered & back strong!💪
Kg->#
297-308-319-330-341
352 or 363 was the goal today but as soon as I attempted 352 I started to black out and immediately re racked. Same thing happened again when I went to try
Wow, that’s some crazy weight! I don’t have experience with what happened to you with lifting, but similar experience with very intense, prolonged interval running. The instructor just made me get into the recovery position and made sure I wasn’t heat casing. A little rest, some water and he said get back to it - was a different time back then.
I feel like blacking out, just thinking of a weight that heavy. But yes, I have had that happen to me as well. Primarily in overhead lifts, but I believe with FS as well. I think it’s lack of blood flow to the brain at heavy weights. But I’m no doc, so take it as a possibility, not gospel.
That's an amazing amount of weight for a FS! Nice work!
That sense of blacking out could be from prolonged holding your breath subconsciously as you brace, or a sudden drop in BP from standing too quickly out of the squat. But like Jim said, that's just anecdotal speculation. I'm no doctor. Hope it resolves favorably.
RXd at the Y. Warmed up to 185 lbs x 3. Core work between each set.
205-215-225-235 (PR) - 235
235 was definitely on the cusp of bad form!
260120 - 195-205-215-225-225
251114 - 195-205-215-220(F)-195
2023 - 185-195-200-205-210
Very well done and congrats!
Bravo! That’s serious weight, amigo!
Congrats on a PR & working in core!
Skill work- box pistols, candlesticks, Cossack squats
Core work- 75 ghd sit-ups
big tyme numbers Chance.
That’s dope!
Very nice + extra work too!
haven't tested that 1rm in awhile
Great job!
165-180-190-195-
215(2+bailed on the way up) 18 reps at 126.5lbsDad: 50-50-55-60-65
15 reps at 42.5lbs
176cm/179lbs/47
Rx
225, 245, 265, 275, 275(x2)
260120
Rx
225, 245, 265, 275, 275(x1)
Son (18)
260408
Rx
185, 225, 245, 265, 275(x2)
That’s a strong young man!
At least he's making gains lol
Limited by clean-ability, no rack, switched to landmine set up after 80#
80, 90,130,150,167.5 (failed 170)
Last time same set up:155# I think
Also practiced with just my 45# men's bar for squat depth & since weirdly my random practice card was FS today. Either HQ is in my flash card basket too now, or I'm manifesting these WODs😂
Beast mode, Favo!
Isn’t that 2 days in a row? Big bro is watching…
Pinch lifter. You and me both, BG!
Soar Muscles since Monday training so was limited to 5x3 90kg of proper sets
185
215
245
265
285
135 155 185 205 225
35lb bar
Always the best idea to nail form before weight. Nice job.
205-225-245-255-265
Completed after 260406 and a quick rest.
260120: 205-225-245-255-260
Catching up again after a few days of chasing longbeards through the woods 🦃 . I’ll hit 260407 mañana.
In lbs*
You must be wasted, doing this after that run/DL/PU/run workout. Nice job.
I bet, if you ask Favo nicely, she'll do 260407 with you! :)
@Jim: yeah, maybe, though she didn’t seem to enjoy the burpees as much this time. That combo of WW/ burpees is diabolical.
Heavy FS! Nice work!
You are both correct, inasmuch as the WWs definitely disrupted my usual Burpee joy & in that I WILL do a few rounds tomorrow in the spirit of solidarity for CN's catch-up. No WOD left behind! See you virtually tomorrow Coastie!💪
sick pup mode, way to go Coastie!
Still improving, homie, and after Monday’s work…fantastic!
Looking forward to tomorrow’s posts, both from CN and the BG.
Mañana, Favo!
My days of doing "heavy" FS are probably over, as it just hurts the wrists too much. That said, if I'm smart, I'd keep stretching them just in case.
The lower back was giving me its warning twinges today, so BS were definitely better today to prevent a blowout.
Back squats 5-5-5-5-5
165-175-185-185-165#
While I only worked up to where I normally start, for today, I'll take it! And the knees felt good.
63/5'8"/161
Don’t sell yourself short, JR. For you to be hitting these with intensity at 63y is impressive, sir!
I think adapting to avoid injury becomes inevitable at some point & still allows you to carry on strong & healthy, so, it's a smart choice! Nice job on the back squats, still solid work!
I’m about there with you on the heavy stuff, especially anything in a front rack! Way to adapt, Jim!
120 Kg
NICE!
Coudn't find my old score. Kept it moderate today:
125-135-145-155-165 lbs
Great job!
75#, 85#, 95#, 105#, 115#
Excellent!
Moving those lbs up steadily! 💪
185-205-225-235-225 failed 240 on last set.
Great job! 225# is awesome.
*correction: 235!
155, 165, 185, 185, 195
135-165-175-185-190
3 rep PR by 5lbs
Good job Adam!
Congrats!
Massive, way to go
Massive, way to go
Impressive.
20-30-40-50-55
M/42
Front squat 3-3-3-3-3 reps
75-80-85-90-100
195-205-215-225-225
200 m run warmup
45, 65, 85, 95, 95
200 m run loosen up
light workout
85, 105, 125, 145, 155, 165, 175, 195 lbs
Did a 10 minute cooldown walk on Bowflex tread climber
All at 115#
m/56/180
What's that story about the fire hydrant and the dog??
I was the fire hydrant today:)
compare to
155/165/170/170/170
m/55/180
Compare to
135/135/145/155/165
More importantly--- RIP Rob Orlando.
Peace to your family.
But the hydrant put in the time today, so good on ya. You have a lot more than that in you, to show up next time.
Here here on Rob Orlando. For those who don't know of him, check this out, posted during his battle with cancer. https://www.hybridathletics.com/collections/rob-o-strong
Keep grinding, Mike. You showed up, no shame in that
Keep at it, Mike!
85/85/85/85/85kg
Front squat 3-3-3-3-3 reps
50kg/55kg/60kg/65kg/70kg
3x Fs 80 kg
6x DB BP 2x 30 kg
6/6 KB Bent over row 32 kg
real "heavy day"
100kg-110kg-120kg-130kg-135kg
Front squats
145 x 3
20 wall ball
155 x 3
20 k2e
165 x 3
20 double under
175 x 3
20 box jump
185 x 3
20 kettle bell swing 45
20 dips
20 regular swing in the middle 6 curls each arm with 35’s - 4 sets during “rest” 32 min total time
Go getter! Nice!!