Workout Routines

CrossFit Corner: Leg-Up Workout

Make leg day even harder—and WODs more brutal—with the barbell lunge.

Get a Leg Up Workout
Duration 20 min
Exercises 3
Equipment Yes

If you do lunges, chances are you do them with dumbbells. It’s hard to blame you. The dumbbell variation is an easier setup than the barbell version. Dumbbells, of course, don’t require an open squat rack. But just because an exercise might be inconvenient is no excuse not to do it, especially when the barbell lunge offers two major advantages:

1) The barbell allows for a heavier load than the dumbbell version because grip is not a factor.

2) To support the bar as you lunge, your upper body is forced into a stronger position to engage more of your core as a result. If you’ve never done lunges this way, leg day will never be the same. Once you get comfortable with the barbell lunge, try the intense, man-making WOD below.

The Workout of the Day

Directions

Perform the following three exercises as a circuit in a 21–15–9 scheme; 21 reps of everything the first time through (rowing should be measured in calories burned—a standard Concept2 rower will measure this), then do 15 reps/calories of all exercises, then 9. Record your total time for future reference.

QUICK TIP: Keep your core engaged. Get your front foot out to where the knee is directly over your ankle.

The Workout

Exercise 1

Barbell Lunge You'll need: Barbell How to
Barbell Lunge thumbnail
3 sets
21, 15, 9 reps
-- rest

Exercise 2

Ring Dips
exercise image placeholder
3 sets
21,15, 9 reps
-- rest

Exercise 3

Concept2 Rower
exercise image placeholder
3 sets
21,15, 9 reps
-- rest
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