Tag Archives: Lunges

Back Squats then a Landmine Complex

By | | , , , ,
1 Comment

Taken from RepWerks Instagram post from May 24…

6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds

  • 6 x @ 60% of 1RM
  • 6 x @ 70%
  • 4 x @ 75%
  • 4 x @ 80%
  • 2 x @ 85%
  • 2 x @ 85%+

Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…

  • 6 x Landmine Deadlift Rotation
  • 8 x Landmine Reverse Lunge
  • 10 x Landmine Squat
  • 10 x Landmine Alternating Single Leg Deadlifts (5 per leg)

Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.

Back Squats then Lunges, Situps and Pushups

By | | , , , ,
Comments Off on Back Squats then Lunges, Situps and Pushups

Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

MisFit Athletics Quarantine Cup “Buns and Roses”

By | | , , , ,
Comments Off on MisFit Athletics Quarantine Cup “Buns and Roses”

3 Rounds for time (Taken from MisFit Athletics’ Quarantine Cup WOD “Buns and Roses”)

  • 12 x Hang Power Clean @ 75lbs
  • 12 x Front Squats @ 75lbs
  • 25ft (or 9 reps) Front Rack Lunge @ 75lbs
  • 8 x Hang Power Snatch @ 75lbs
  • 8 x OH Squats @ 75lbs
  • 25ft (or 9 reps) OH Walking Lunge @ 75lbs

Results: Used the ladies weight for this WOD (mens is 115lbs). For the 25ft lunge, I measured before hand and it ended up at 9 reps, so just did forward lunges instead. 16:46.