Single Leg Work and 5 Rounds


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


4 Rounds of:

  • 5 Single leg RDLs each leg
  • 5 Goblet Side Lunges each leg

*Rest 1 minute after both legs are complete

*Pick a weight you could do 8-10 RDLs and Side Lunges while fresh, should have 3-5 reps in the tank each set


5 Rounds for time of:

  • 5 DB Row + Row + Push-Up + Deadlift (35/50)
  • 30 Double-Unders

*Farmers walk with dumbbells to street and back after each round (35/50)

Stimulus Goal:

Note: Use “opposite arm holding the dumbbell from the foot that is planted on the ground” for the RDLs. For the sides lunges, let’s have everyone do 5 side lunges on one leg THEN 5 side lunges on the other leg. 
The Farmer carries will be from the square in the gym to the street and back. 

Why Do This Workout? Single leg work really helps work on the the weaker muscles, and is great for hip and core health too. After the single leg work, the WOD will work on your compensation weaknesses with your upper body and core strength as well. 

Duration and Feel: 13 to 17 minutes. It should feel pretty grippy. Focus more on movement quality rather than speed today with your rows, push ups, deadlifts, and farmer carries. 

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest.

Specific warm-up focus: DB complex overview and practice, ankles, double-under practice

Scaling Options: Lighter weight on DB, power jumps or double-unders, low box step-ups 



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