Rich Froning's musical squat challenge should spice up Get Swole Friday 7 years ago

Rich Froning's musical squat challenge should spice up Get Swole Friday

We love a good challenge at JOE.

And since it's Get Swole Friday we've got a real nasty one for you.

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JOE is revisiting CrossFit king Rich Froning's Bring Sally Up squat challenge. If you're not familiar,  it's like nothing you've ever done before.

Normally you will hit your squats for reps or for time...but with this challenge you're squatting to music. Moby's song Flowers to be exact.

https://youtu.be/8LaZdy395NM

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And to make it even tougher on your quads and glutes, they're paused squats. The longer the pause, the bigger the gains.

The challenge Froning set is simple...when the song says 'bring Sally down' you squat full depth with a 60kg barbell and hold it until it says 'bring Sally up' - when you explode out of the squat.

Repeat this throughout the song and you will have hit 30 paused squats.

Here's CrossFit Games athlete Jason Khalipa and his Nor Cal gym buddies giving it a go. It is a lot harder than it sounds...

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