Tag Archives: Reverse Lunges

G2OH, Reverse Lunge and Row

By | | , , , ,
1 Comment

Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.

Front Squats and Lunges then a Kettlebell Circuit

By | | , , , ,
Comments Off on Front Squats and Lunges then a Kettlebell Circuit

6 rounds of

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds of

  • 16 x Alternating Front Foot Elevated Goblet Reverse Lunge @ 24kg (total 8 per leg)
  • Rest 1 minute between rounds

Then the latest 5-Round-Circuit from Joellerblades on Instagram… 5 rounds for time using two Kettlebells

  • 16 x Alternating Kettlebell Bent Rows @ 14kg per hand
  • 8 x Kickstand Deadlift Left Leg forward @ 14kg per hand
  • 8 x Kickstand Deadlift Right foot forward @ 14kg per hand
  • 8 x Squat Clean @ 14kg per hand

Results: Used 185lbs for the Front Squat. Metcon 11:07.

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

By | | , , , ,
Comments Off on Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.

Front Squats and Reverse Lunges then a Bike HIIT

By | | , , ,
Comments Off on Front Squats and Reverse Lunges then a Bike HIIT

3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.

Pullups and a Chipper

By | | , , , ,
3 Comments

3 rounds of

  • 10 x Strict Pullups

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

AMRAP in 20 minutes

  • 24 x Alternating Dumbbell Snatch @ 20kg
  • 24 x Weighted Situps
  • 24 x Deadlift @ Body Weight (165lbs/75kg)
  • 24 x Pushups
  • 24 x Kettlebell Swings @ 24kg
  • 24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.