Tag Archives: Reverse Lunges

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.

 

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Lunges, then Wall Walks, Deadlifts, Kettlebell Swings and GHD Situps

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Spend 15-20 minutes working Handstands.

Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 38kg/85lbs

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x Kettlebell Swings @ 32kg

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x GHD Situps

Results:  First round of the Metcon in 7:32.  Second in 10:43.