Name: Playbook - Simply Mander - Lower body strength + metcon
Uploaded: 2024-01-01T19:10:19.834Z
Duration: 21 min
Description: Lower body strength + metcon

If you are short on time, this is the perfect quick burner!!!

Ellie

My lungs, quads, and glutes are on fuegooooooo girl!!!! Definitely needed that to start off the weekend🤌🏼

Michele

Ashley

A. 3 rounds not for time:
8-10 goblet squats 
10 lateral lunges each leg 
Rest 1:00 between legs 

B. For time:
400m bike 
Into 
15-10-5
DB cleans
DB front squats 
Into 
400m bike

A. 3 rounds not for time:
8-10 goblet squats 
10 lateral goblet lunges each leg 
Rest 1:00 between legs

- 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

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

3 RFT

- Work for time, distance, or calories
- Increase speed as comfortable

400m bike (if you don’t have a bike, 400m run/row or 20 burpees

Bike erg

- 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

For time:

- Work for time, distance, or calories
- Increase speed as comfortable

Lower body strength + metcon

Lower body strengh + metcon (db scaling)

Baylee

Jaime Lynn

Shelby

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. 💪🏼

Jasmine

Cass

Full body + 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

Lower body strength + METCON

Great work out to get back into it. I hate running, but this broke the running up enough! 🤣

Alicia

That AMRAP was rough. Doing it in a boot is even harder. Great workout.

Upper body strength + AMRAP

Callia

The AMRAP at the end was awesome. I am giving ✨sweat✨ love that for me

Miranda

Whew. My arms are jello and I’m dead. 🥵😳😆

Chest/back strength + 20 min AMRAP

Wow! Not very long, but that was killer! Just what I needed during this holiday break time.

Becky

Lower body strength + AMRAPS

April Ray

Upper body strength + EMOM

Courtney

Kara Padilla

Upper body strength + metcon

Carolyn J

Madeline

Lower body strength + AMRAP

Wooooo shoulder boulders. I am burning! 🤘🏻

Awesome!  Added a 15 AMRAP as a finisher!  Thanks for these 🔥 workouts!!

Meghan

Upper body strength + Bodyweight metcon

Skipped running for rowing and it killed me 😅 great workout

Sandra

I changed the running for DU and holy shit

Alex Young

Brutal. Assualt bike followed by lunges 🔥

Lyndsee

Full body METCON

I really have been enjoying all of these workouts! So much fun!

Jennifer

Melody

The 20cal bike got me (I have an air assault), so ya girl is hurtin’!!! But it was awesome!

Strength + lower body endurance

Spicy! At first I thought it was going to be a piece of cake, realized quickly that was not the case 😂💕

Hayley

Heidi Wipf

Upper body EMOM + METCON

Totally underestimated that EMOM and it kicked my butt 💪🏼💪🏼

Kylie

Maggie

It has been a week since I’ve exercised bc we had COVID. Great way to get back into the groove! 😅🔥

Angela

Sarah

those swings sneak up on ya quick….damnnnnnn

Kelly

Core + metcon

Sharlene

It was great! But it said 45 minutes. It only took me 19. Maybe I didn’t understand it right?

Feliciti

Back/posterior strength + metcon

Burbee are always hard to do . But I was able to get it done ! ✔️

Emma

I love how adaptable these workouts are! I don’t feel great today, but I just dropped my weight and was still able to get in a great sweat!

Upper body + metcon

Luciana

So good that I came back to this workout again!

Ashlee

Tanya

This was spicy! But more importantly, fun 🤗🤗

Full body strength + metcon

Perfect workout to get me going again! 🦾🫶

Jessi

Strength EMOM + full body metcon

Push/pull strength + 15 min AMRAP

Favorite workout I’ve done yet! That AMRAP at the end got me ☠️

Emily

Upper body strength & AMRAP

Getting back into CrossFit after having covid and this felt so good after 1.5 weeks off!

That was fire! 💯Thank you😅 just what I need to get me back exercising post baby

You’re f*cking killing this. Keep goinggggggg. And thanks for kicking my ass in the best way

Lindsay

Upper body + KB AMRAP

My legs 😭 but it’s so good! More booty work pleaseee

Madi

Such an awesome workout! Definitely not easy but felt so good!!

Carolyn

Had to modify quite a bit as this was my first workout back from Covid…felt good to move like this again

The kick in the butt I needed to get back into fitness after an extended break. So sweaty!

Jessica

Lower body strength + EMOM

Shoulders & running/core

Gracen Fleming

Autumn

Treva

Deadlift & 15-12-9

Backsquat + 3RFT

So good...loved the lower body pump ❤️

Lower Body strength & Metcon

Really hard, but felt great after🥵🔥

Carly

Back squat, metcon & core

Front squats + metcon

Alexandra Casi

That was a great workout! I loved the EMOM. 🔥

Upper body + EMOM

Alyssa

My arms are jello..this was tough but so good

Kate Costello

Full body strength & conditioning

Lower body strength & conditioning

Front squats & short AMRAPS

Fany

Such a good workout. Cannot wait to beat my time next time 😤🏋🏽‍♀️🖤📌

Lower body strength + metcon

Community

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