The overhead press and front squat make a great pairing for a full-body workout. To make both exercises challenging and get a good total body training effect, do a challenging set of overhead presses, then use the same weight and do twice as many front squats. So if you do 10 presses, you'd do 20 front squats.
For the actual workout, you can do one of two things:
- Start with 10 presses and 20 front squats and do a countdown (fewer reps for each as you fatigue, but always double the number of front squats compared to presses.)
- Do 4-6 rounds of the pairing with a set weight, resting as long as needed between rounds. I like this workout better as it allows for heavier weights to be used.
It's important to note here that I'm not talking about thrusters – this isn't a combo exercise where you do both exercises at once, but rather a pairing where you do all the reps of one exercise with good form and a full range of motion before moving on to the next exercise.