Front squat 3-3-3-3-3 reps
Tuesday, January 20, 2026
Pre-WOD quick brief
Objective
Lift the heaviest successful load
Score rule
Score: lifted load (higher is better)
Structure
🏋️ Heavy Day
Heavy day: prioritize barbell quality and progressive loading.
Front squat 3-3-3-3-3 reps
Compare to 251114.
Official Guidance
🧠 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. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. Look at your previous attempt to see your most recent 3-rep front squat number Alternatively, if you are familiar with a recent 1-rep-max front squat, lift around 70% or more.
⚖️ Intermediate Option▼
Same as Rx'd.
🌱 Beginner Option▼
Same as Rx'd.
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Performance input
Recommended entry: heaviest successful load (e.g. 102.5 kg).
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