Tag Archives: Reverse Lunges

Sandbags

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As part of the warm up, do

  • 200 x Double Unders

AMRAP in 20 minutes of

  • 10 x Sandbag Ground to Overhead @ 30lbs/15kg
  • 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
  • 10 x Sandbag Deadlift @ 55lbs/25kg

Then not for time do

Results:  A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4.  Ended up with 9 rounds plus 10 reps.  Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end.  Surprisingly, it relieved the back pain better than stretching.  Maye try warming up next time with the Tuck Ups.

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Pullups and HSPU then Row, T2B and OH Lunges

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For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):

  • Set 1 – 5 x L-Hang Pullups
  • Set 2 – 5 x Handstand Pushups

Then do AMRAP in 20 minutes of:

  • Row 320m
  • 8 x Toes to Bar
  • 16 x Overhead Reverse Lunges with 20kg Plate (8 per leg)

Results:  Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p.  For the metcon did 5 rounds plus 320m row.

Pullups, Lunges, Handstand Pushups and T2B

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Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.