Name: Playbook - Simply Mander - Strength + lower body endurance
Uploaded: 2024-04-28T21:30:07.097Z
Duration: 35 min
Description: Strength + lower body endurance

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!

Michele

Time efficient. Sweat efficient. Leg burn efficient. EFFICIENT 💪💪

Maggie

Loved this one as my first time using the app. Looking forward to more 🥰

Christine

A. 3 sets:
1. Bike 20 calories (if no bike, sub 20 alternating lunges)
2. 15 burpee (if you want to scale up, preform burpee box jump)
3. 8 DB thruster

B. For time:
400m run
15 DB thrusters 
25 KB swings (can use double DB if you don’t have a KB!)
15 thrusters 
400m run

A. 3 sets:
1. Bike 20 calories (if no bike, sub 20 alternating lunges)
2. 15 burpee (if you want to scale up, preform burpee box jump)
3. 8 DB thruster

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

Bike erg

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

3 sets

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Strength + lower body endurance

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

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🤌🏼

Ashley

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.

Jaime Lynn

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

Andrew

Shelby

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

Yesenia

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

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

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 😤🏋🏽‍♀️🖤📌

EMOM & Helen

Upper body strength + chipper

Lower body hypertrophy + metcon (with scaling)

Upper body circuits/Core

Deadlift & Chipper

Heavy single front squat, metcon & accessory

Heavy Power clean + For Time Metcon

Upper body strength, metcon & accessory

Lower body strength & metcon

Snatch complex + AMRAP + Core

The metcon was brutal! Finished in 19minutes. Wasn’t sure I was gonna make it 🥵. Love that for me!💪🏾💪🏾💪🏾

Strength + lower body endurance

Community

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