LOWER BODY DYNAMIC EFFORT
WORKOUT
Movement
See description below for rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- Back Squat 8 x 3 EMOM (Heavy)
Every minute on the minute do 3 reps.
Heavyweight should be about 85-90% of your 1RM (rep max). - Sumo Deadlift against a band 8 x 1 Every 30s (Medium+)
Every 30 sec do 1 rep.
Medium+ weight should be about 60% of your 1RM (rep max) and banded. If bands are not available, use 80% of your 1RM. - Body Clean -> Box Jump 6 x 3 EMOM
Every minute on the minute do 3 reps.
Circuit – 4 Rounds
No REST between exercises, 60-90 seconds REST between rounds
- Single Leg Glute Hip Thrusts x 8-10 (each side / bodyweight)
- Alternating Reverse Lunges x 8-10 (each side / bodyweight)
Finisher – 4 Sets
- Slam Ball Squat + Side Lunge Complex + Jump Squat x 60 secs
WARM UP
- Bike / Row / Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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