WeRFit Workout: AC Squat

Let’s take advantage of the legs we loosened up during some good farmer’s carries yesterday. In this workout, you’re going to complete 10 squat cleans at a moderate weight, then focus on range of motion with some slow recovery air squats.

These air squats are an opportunity for you to work out the lactic acide building up during the squat cleans. It’s that Aerobic Capacity magic.

Song: An air squat workout means an Air Supply song! All Out of Love


As many rounds as possible (AMRAP), 8 minutes of:

  • 10 Squat Clean
  • 10 Air Squat

Cash out with 50 sit-ups after the bell rings.


This may be a short AMRAP, but you don’t have to kill yourself. The de-loaded air squats after some intense squat cleans should help you catch your breath.

  • Men – put 135 lbs on the bar
  • Women – put 95 lbs on the bar

You should feel good enough at the end of the clock to crank out a quick 50 sit-ups.


  • Squat Clean – this movement is one of the most functional movements in the book, activating multiple muscle groups and moving weight nearly the full span of your body. As always, lower weight before you ever consider lowering reps. If you’re new to CrossFit, start with just a PVC pipe or broom stick until you master your form. Then, start slowly adding weight.
  • Air Squat – Scaling for the air squat can be using a railing or other aid to aid you in the up-down motion, or standing up and sitting down in a chair until you’re comfortable in the range of motion.
  • Sit-Ups – These can be scaled down to a crunch if you struggle with the full range of motion. If you can’t hit the crunches, focus on planking one second for every rep.

Share your time or score below to see how you did against the community!

By Ben Garves

Ben Garves is a digital product expert, author, entertainer, and activist. His portfolio of thought leadership in digital marketing and web experiences has included major clients like Microsoft, Google, Twitter, eBay, and Facebook. He’s also a freelance health and fitness journalist with over 400 stories written since 2018, a podcaster with 200 episodes to his name, and runs a YouTube channel with over 100 fitness and activism-oriented videos and live streams. Ben has founded the Fitness is for Everyone™ initiative to raise awareness about social injustice in both racial inequality and socioeconomic disparity in access to quality fitness and nutrition options around the globe.

1 comment

  1. Without access to a barbell, I used to 50-lb dumbbells with a 35-lb weight vest. Ended up with 2 rounds, plus five extra squat cleans and the fifty sit-ups. Limited garage space left me elbowing the car and some pool floaties. Gotta talk to someone about that. 🤣🤣

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