Tag Archives: Reverse Lunges

Hotel Dumbbell Complex

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Another Hotel WOD.

3 sets of the following (total of 9 rounds), rest as needed between sets.

  • 3 x Stability Ball Knee Tucks
  • 3 x Stability Ball Side Knee Tucks Left
  • 3 x Stability Ball Side Knee Tucks Right
  • Repeat for 3 rounds

AMRAP in 12 minutes of the following complex

  • 3 x Single Dumbbell Power Clean Left @ 50lbs
  • 3 x Single Dumbbell Push Press Left
  • 3 x Single Dumbbell Overhead Reverse Lunge Left (r+l = 2 reps)
  • 3 x Single Dumbbell Snatch Left
  • Immediately repeat right
  • Repeat for 3 rounds
  • 9 x Burpees

For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.

Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.

Deadlifts, a KB Complex and some Core Work

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Every 2 minutes for 18 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 9 – 1 x Deadlift @ 95%

Then every 3 minutes for 9 minutes

  • 5 x Kettlebell Push Press + Overhead Reverse Lunge @ 24kg per Leg (do all 5 on one side then switch to the other)

This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.

Then 3 rounds of this complex…

  • 1 x Strict Toes to Bar
  • 1 x Strict L-Sit Pullup
  • 2 x Strict Toes to Bar
  • 2 x Strict L-Sit Pullup

Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

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Every 90 seconds for 18 minutes (3 sets of each)

  • Round 1 – 6 to 8 x Strict Pullups
  • Round 2 – 6 to 8 x Handstand Pushups
  • Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
  • Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.