Squat volume
7x every 4 min

4 front squats, use 16.12. 3 RM to pick weights
straight in to

6 back squats, use from 8.12. 3 RM to pick weights

(28min)
-front squat + back squat, last set total kilos is score

Goal & Intensity
-Build durable lower-body and midline strength by combining front and back squats in the same session.
-Loads are calculated from previous 3RM tests to ensure heavy but individualized work.
-Start about Front squat: 4 reps @ about 75 % (3RM:stä) + Back squat: 6 toistoa @ 70 % (3RM:stä)
-This is 1 out of 3 sessions
-Each 4-minute window feels demanding for the legs and breathing, while still allowing enough recovery for high-quality reps.
-This is volume-focused strength work, not max effort lifting.
RPE: 8, heavy and challenging, yet technically controlled across all sets.
💡 Coach’s Tip
Be extra disciplined with your front squat positioning and bracing so your back squats stay strong throughout the session.
Why this workout: Pairing front and back squats develops complete squat strength and transfers well to Olympic lifts and conditioning workouts. The volume-based structure improves strength endurance and teaches athletes to move well under accumulated fatigue.