Tag Archives: Split Squats

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.

Deficit Split Squats then DUs, Clusters and Burpees

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3 round of

  • 10 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 10 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then cash in

  • 100 x Double Unders

EMOM for 12 minutes

  • 6 x Kettlebell Clusters @ 14kg
  • 3 x Burpees

Cash Out

  • 100 x Double Unders

Results: Metcon 14:45.

Split Squats then Lunges and Burpees

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

5 rounds for time

  • 18 x Overhead Barbell Lunges @ 20kg (total, 9 per leg)
  • 21 x Burpees

Results: Metcon 14:16

RFE Split Squats then TRX Rows, DB Front Squats and Push Presses

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4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)

  • 8 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of

  • 7 x TRX Reverse Rows
  • 7 x Dumbbell Front Squats @ 18kg per hand
  • 7 x Dumbbell Overhead Press Left Arm @ 18kg
  • 7 x Dumbbell Overhead Press Right Arm @ 18kg

Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.

RFE Split Squats then Row, Russian Twists and Power Snatches

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3 rounds of

  • 3 x Zombie Squats @50kg

4 rounds to work up to a heavy (heavier than last time)

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 15 minutes of

  • 15 Calorie Row
  • 15 x Russian Twists Sitting on Rower @ 14kg (l+r=1 rep)
  • 15 x Hang Power Snatch @ 45lbs

Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.