Category Archives: Lower Body/Legs

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.

Hip Thrusts and Reverse Lunges then Bike

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5 rounds work up to a heavyer than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

  • 2 minutes Bike seated @ resistance A
  • 1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.

Hip Thrusts and FFE Split Squats then Bike and Pistols

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5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.