Tag Archives: Reverse Lunges

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

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Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

  • Even Rounds – 3 – 5 x Handstand Pushups
  • Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

  • 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  • 500m Row
  • 50 x Toes to Bar
  • 150 x Double Unders
  • 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08. 

Deadlifts then KBS, Reverse Lunges and Box Jumps

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The deadlift part is a repeat from last week taken from the CF Invictus WOD from today.  Should be good at building good Deadlift stability…

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then do 5 rounds for time of

  • 24 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge with Kettlebell in Goblet position (R+L = 2 reps)
  • 12 x Box Jumps

Results:  Deadlift 155-185-210-230-240lbs (ended at 255lbs last time).  Metcon in 13:41.

Lunges and Pullups then Plank Tabata

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EMOM for 15 minutes, do one exercise per minute (5 rounds)

  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Left Hand @ 18kg
  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Right Hand
  • 8 x Strict Pullups

Then Tabata (8 rounds, 20 second work-10 second rest) of

  • Dynamic Planks

Then another Tabata

  • Side Planks (switch sides per round)

Results:

Split Squats then Reverse Lunges, Atomic Pushups and DB Cleans

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5 rounds of

  • 6-8 x Split Squats with Bar in Front Rack per Leg (rest 45 seconds between legs)

Increase weight each round. Rest 90 seconds between rounds.

Then 5 rounds for time

  • 20 (10/10) x Overhead Reverse Lunges with 45lbs/20kg plate
  • 10 x Atomic Pushups
  • 10 x Dumbbell Cleans @ 14kg per hand

Results:  Split Squats 45-65-75-80-95lbs.  Metcon in 16:36

Bench Press then Reverse Lunges, DB Snatch and Dips

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Warm up with 2 rounds of

  • 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

  • 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

  • Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

  • 30 x Front Rack Reverse Lunge @ 110lbs/50kg
  • 30 x Dumbbell Snatch @ 21kg
  • 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.