Lower Body/Legs – Fitness Managed

Front Squats then Pistols, Pullups and Bike

By cbroccoli | 25/06/2025 - 05:39 |26/06/2025 Body Weight, Long (< 20 min), Lower Body/Legs, M-G, Task Based, Triplet

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7 rounds

9 x Front Squats @ 60% 1RM
7 x Front Squats @ 70% 1RM
5 x Front Squats @ 80% 1RM
5 x Front Squats @ 80%
5 x Front Squats @ 80%
7 x Front Squats @ 70%
9 x Front Squats @ 60%

8 rounds for time

8 x Alternating Pistol Squats (total, 4 per side)
4 x Strict Pullups
Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Split Squats and Situps then Bike and Ring Pullups

By cbroccoli | 29/05/2025 - 10:31 |01/06/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, M-G, Time Based

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3 rounds of

10 x RFE Split Squats per Leg @ 14kg per hand
8-10 x Weighted Situp @ 20kg

Then 3 rounds of AMRAP in 5 minutes

Bike 1600m
Max Strict Ring Pullups
Rest 3 minutes

Results: Metcon 13-13-11 Pullups.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By cbroccoli | 30/04/2025 - 18:27 |17/05/2025 Body Weight, EMOM, Long (< 20 min), Lower Body/Legs, Triplet, W-G

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3 rounds of

20 x Front Squats, increase weight per round
10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

By cbroccoli | 21/04/2025 - 17:10 |26/04/2025 Chipper, Lower Body/Legs, M-W, Medium (< 15 min), Medium Weights, Time Based

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10 rounds of the following complex

1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
1 x Front Squat @ 36kg
Repeat for 3 a total of sets
Rest 1 minute

Then AMRAP in 12 minutes

3 x Single Arm Kettlebell Swing @ 20kg
3 x Single Kettlebell Deadlift
3 x Single Kettlebell Row
3 x Single Kettlebell Thruster
Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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