Reverse Lunges – Fitness Managed

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

By cbroccoli | 15/06/2025 - 07:48 |15/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

5 rounds

3 x Weighted Pullups @ 10kg
5 x Weighted Situp @ 10kg

Then 12 rounds for time

5 x Kettlebell Swings @ 24kg
5 x Kettlebell High Pulls
5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Row, DB S2OH, DB HPC, and DB Reverse Lunges

By cbroccoli | 21/05/2025 - 07:05 |21/05/2025 Chipper, M-W, Medium Weights, Time Based, Uncategorized, Very Long (>20 min)

AMRAP in 21 minutes

7 x Dumbbell Hang Power Clean @ 14kg per hand
7 x Dumbbell Shoulder to Overhead
7 x Dumbbell Front Rack Reverse Lunges (l+r=1rep)
21 Calorie Row

Results: 6 rounds plus 33 reps (up to 12 calories).

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

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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