Box Squat/Rows

Escalating density block alternating box squats and Pendlay rows at about 60% of 1RM in 5-minute sets, with explosive reps, sitting back and spreading on the squat and latching tight on the row.

3 min 26 sec

0:00 / 3:26

Video byPhil Daru

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Coaching notes

Escalating density training block pairing box squats with Pendlay rows. Performed at about 60% of 1RM, alternating movements in 5-minute sets while keeping every rep explosive and technically sound.

Key points

Use 60% of 1RM and do 3 reps per movement, alternating between box squat and Pendlay row.
Keep every rep explosive while maintaining technique to avoid too much lactic accumulation.
On the squat: sit back, spread, and drive.
On the row: latch tight and pull the bar in.
Maintain power and technique even when slightly fatigued.

Common mistakes

Letting technique or explosiveness drop as fatigue builds.

Practice settings

Sets: 4
Reps: 3 reps
Rest: 1 min
Est. duration: 3 min 26 sec

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