Back Rack Reverse Lunge

5X3 Per leg

Increase weight ea set

Video courtesy of Train FTW.  Week 3 of the Back-Rack Reverse Lunge.  Reminder on technique: Take the barbell from the rack, take no more than a step back.  From here, set the feet shoulder distance apart.  Keeping the torso upright and without twisting the hips, take a step back with one leg.  Once your foot makes contact, lunge down on that leg until the knee gently touches the floor.  Once it touches, push through the opposite foot to come back to a standing position.  Bring the back floor back to even with the front foot. Repeat on the other side.  These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these!  The goal of the 5X3 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This continues for all 5 sets of 3. These sets should be heavier than the 3X5 week.   Let’s get after it!


For Time:

50-40-30-20-10: Double Unders

*400M Run after every round of Double Unders

So, 50 DUs, 400M run, 40 DUs, 400M run, etc… until you end with 10 DUs, 400M run.  Get a good stretch on the calves prior to this WOD!


Scaling Options:

DUs -> 100-80-60-40-20 Single Unders, respectively


Run -> 500M Row


Cool Down:

Calf Stretch on Rig – 2 min per side


Pigeon Pose – 2 Min per side

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