Leg and lower body day—rooted in squats and deadlifts to build sturdy foundations and wild power, matching the program’s nature theme.
Warm-Up
5 min stairmaster or incline walk Then 2 rounds:
- 10 walking lunges (bodyweight)
- 10 glute bridges
- 10 leg swings each leg
Strength or Skill
Barbell Back Squat
- 5 sets x 5 reps @ RPE 7.5
- Rest 2:30
Dumbbell Romanian Deadlift
- 3 sets x 10 reps
DB Bulgarian Split Squat
- 2 sets x 10 reps/leg
Metcon
15 min AMRAP:
- 10 box step-overs (with DBs or bodyweight)
- 15 wall balls (20/14 lbs; scale to DB thruster)
- 12 alternating reverse lunges
Scaling: Reduce height/load, switch wall balls to DB thrusters, slow pace if needed
Cool-Down
- Seated hamstring stretch: 45 sec/leg
- Standing quad stretch: 45 sec/leg
- Pigeon stretch: 45 sec/side
Core / Optional Finisher
2 rounds:
- 20 bicycle crunches
- 30 sec side plank/side
Coaching Notes
Heavy squats first, lighter after. Ensure strict form. Prioritize knee tracking and bracing.
Week-over-Week Progression
- Week 1: 5x5 squat @ RPE 7.5; 15 min AMRAP
- Week 2: 4x6 squat (increase weight slightly), 17 min AMRAP
- Week 3: 5x5 squat (peak set), increase wall ball target/reps
- Week 4: 3x10 squat (deload), 12 min AMRAP