Name: Playbook - Simply Mander - Lower body strength + METCON
Uploaded: 2024-01-01T19:10:19.811Z
Duration: 45 min
Description: Lower body strength + METCON

Amazing WOD, went as fast as i could and my time was 11:09

Adriana

Cayla

WOW💥way harder than I thought, sweat dripping 🥵just what I needed!🔥🙌

Carol

Loved this one! Will be fun to go back in a few weeks and compare times.

Steph

Great! I did 135# for entire tempo squat routine 

For the metcon, I took out the running due to a bum knee FROM running🥴

AHFitness5

Not good at burpees so they killed me but surprised myself did 11 then 10 which I didn’t think I was gonna be able to do!

Marypat

Angel

This was challenging and fun! The exercises all felt very different so it went by fast!

Deanna

Melody

Iliana

Jennifer

Way tougher then it looked but loved it!!!!😝

Heidi Wipf

I have been so lost with workouts lately & this just put me right back on track. Amazing sweat!!!

Kaitlyn

Lifia

Favorite one so far! Keeps you motivated through to the end!

Shelby

Lillian

This was a bit different than my traditional workout style and I loved it! Thanks for the fun challenge. Will def be doing more💪

Maggie

This workout was great! Definitely a good one 👍🏻

Connie

A. 5 sets of tempo goblet squats (holding DB on chest) 3 seconds down, pause for 1 second in the bottom, 2 seconds up 8-10 reps - aim to increase weight if you can! 

B. For time:
21 burpees
15 DB squat cleans
9 shoulder to overhead (strict press or push press)
400m run

Rest 4:00

15 burpees
12 DB squat cleans
9 shoulder to overhead 
200m run

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- start with your feet slightly wider than shoulder width
- with a dumbbell in each hand, hinge at the hips and touch both dumbbells to the floor
- in a fluid motion, shrug up and bring the dumbbells to the front rack position
- preform a front squat 
- return to standing and repeat

Db squat clean

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

Lower body strength + METCON

Lower body strengh + metcon (db scaling)

Baylee

Jaime Lynn

Upper body + metcon (at home scaling)

Andrew

Lower body strength & metcon (at home scaling))

Idk if 20# dumbbells for the AMRAP are beginner but maybe I just suck at thrusters 😂

Nikita Miller

Lower body functional training (+ metcon)

First crossfit type workout since doing the bodybuilding program, felt terrible but good 😅

Kaitie

Weightlifting + metcon

Back squat + lower body focused metcon

Push day - chest/triceps & metcon

Yesenia

1RM power clen + metcon

Audra

This was a perfect one to come back to after being sick the last 2 weeks. Challenging, but I scaled a bit so it wouldn’t totally kill me lol. I’m glad to have these workouts as an option to do in our garage gym. 💪🏼

Lower body strength + METCON

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