Squat volume

7x every 4 min

5 front squats
straight in to
7 back squats

Compare to 2.1.
-front squat + back squat, last set total kilos is score
-can be done with same weight as 2.1. Today we have more reps.

Goal & Intensity
-Build durable lower-body strength and the ability to maintain squat quality under volume.
-Front squats challenge posture and midline control, while back squats accumulate total strength work.
-Each 4-minute window feels demanding for the legs but allows enough recovery to keep technique solid.
-This is a heavy volume day, not a max-effort test.
RPE: 8 → the final reps are tough, but all sets remain technically clean.
💡 Coach’s Tip
Be disciplined with bracing and breathing in the front squats so your back squats stay strong as fatigue builds.
Why this workout: Pairing front and back squats in one session develops complete squat strength and carries over well to Olympic lifts and conditioning workouts. The volume-based structure teaches load management and quality movement under fatigue.
Compare to 2.1. — aim for equal or better loading with improved control and consistency.