Write me a lower body WOD

Yael Grauer · 10-12-2006, 04:10 PM

Anybody wanna write me a lower body WOD while my elbow heals?

So far I've done Thai kicks and knees followed by 100 flutter kicks and 30 squats when I had someone holding the thai pads for me, and then I did three rounds of 25 box jumps, 50 back extensions, 75 leg lifts and 400m run, and I did 3 rounds of 33 reps situps, walking lunges, squats and good mornings. On the 10th I did "porch" jumps, leg lifts, calf raises, situps, scissor lunges, 800m run and 50-sec superman (which should be the name of a band). Someone wrote me this excellent WOD with scissor lunges, calf raises, sprints and pistols, but the pistols made me fall on my butt. Today I did half-tabatas (8 min total) with squats, situps, flutter kicks and in-place lunges.

Anyways, I am running out of ideas so if anyone has anything... remember I'm still working on level 1 skills so don't give me anything crazy please. :-)

William Winger · 10-12-2006, 04:28 PM

How about this...

Belt squats for strength first. Then:

Tabata protocol-
High knees
stationary bike (calories)
High knees
stationary bike (cals)
Air squats

You can cut the repeat of h-knees and biking if you want. Want more?

Yael Grauer · 10-12-2006, 05:25 PM

Nice! What is a belt squat?

John Seiler · 10-12-2006, 05:28 PM

Hi Yael,

Did you try the pistols standing on something? It's easier if you don't have to hold the other leg up and the load-bearing leg still gets plenty of work.

Yael Grauer · 10-12-2006, 05:31 PM

Well, I was thinking of trying to do one-legged squats and see how low I can go before trying it again, I'm a bit traumatized. :sad:

Also, if I'm only doing core/lower body WODs, should I be taking extra rest days? It seems like my hammies have been sore nonstop forever.

Andrew G. Greenberg · 10-12-2006, 06:02 PM

3 rounds:

run 200m
deadlift .75xbw x10
10 situps

Yael Grauer · 10-12-2006, 06:10 PM

Thanks Andrew, except I can't deadlift because my elbow is messed up. lol

Keep 'em coming guys!!

Jason Lopez-Ota · 10-12-2006, 06:23 PM

Tabata jumping lunges

40 Squats
30 Jumping lunges
40 Squats
20 Tuck Jumps
40 Squats
20 Tuck jumps
40 Squats
20 Jumping Squats
40 Squats
30 Box jumps
40 squats

Is that better?

(Message edited by jay123 on October 12, 2006)

Yael Grauer · 10-12-2006, 06:26 PM

LOL, Okay, let me rephrase this. I don't want to use my elbow, so I'm looking for lower body WODs. This is because I can't do swings, pushups, burpees, deadlifts, or anything with weights unless I somehow figure out how to strap them to my legs, which I've heard isn't recommended.

Jason Lopez-Ota · 10-12-2006, 06:39 PM

Edited Yael, hope you like it :happy:

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10-12-2006, 04:10 PM	#1
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Anybody wanna write me a lower body WOD while my elbow heals? So far I've done Thai kicks and knees followed by 100 flutter kicks and 30 squats when I had someone holding the thai pads for me, and then I did three rounds of 25 box jumps, 50 back extensions, 75 leg lifts and 400m run, and I did 3 rounds of 33 reps situps, walking lunges, squats and good mornings. On the 10th I did "porch" jumps, leg lifts, calf raises, situps, scissor lunges, 800m run and 50-sec superman (which should be the name of a band). Someone wrote me this excellent WOD with scissor lunges, calf raises, sprints and pistols, but the pistols made me fall on my butt. Today I did half-tabatas (8 min total) with squats, situps, flutter kicks and in-place lunges. Anyways, I am running out of ideas so if anyone has anything... remember I'm still working on level 1 skills so don't give me anything crazy please. :-)

10-12-2006, 04:28 PM	#2
William Winger Member Profile: Join Date: Jun 2006 Location: New Haven Connecticut Posts: 405	How about this... Belt squats for strength first. Then: Tabata protocol- High knees stationary bike (calories) High knees stationary bike (cals) Air squats You can cut the repeat of h-knees and biking if you want. Want more?

10-12-2006, 05:25 PM	#3
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Nice! What is a belt squat?

10-12-2006, 05:28 PM	#4
John Seiler Affiliate Profile: Join Date: Jan 2006 Location: St. Louis MO Posts: 1,687	Hi Yael, Did you try the pistols standing on something? It's easier if you don't have to hold the other leg up and the load-bearing leg still gets plenty of work.

10-12-2006, 05:31 PM	#5
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Well, I was thinking of trying to do one-legged squats and see how low I can go before trying it again, I'm a bit traumatized. :sad: Also, if I'm only doing core/lower body WODs, should I be taking extra rest days? It seems like my hammies have been sore nonstop forever.

10-12-2006, 06:02 PM	#6
Andrew G. Greenberg Member Profile: Join Date: Feb 2006 Location: Charlotte NC Posts: 623	3 rounds: run 200m deadlift .75xbw x10 10 situps

10-12-2006, 06:10 PM	#7
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Thanks Andrew, except I can't deadlift because my elbow is messed up. lol Keep 'em coming guys!!

10-12-2006, 06:23 PM	#8
Jason Lopez-Ota Member Profile: Join Date: Jun 2006 Location: Honolulu Hawaii Posts: 1,528	Tabata jumping lunges 40 Squats 30 Jumping lunges 40 Squats 20 Tuck Jumps 40 Squats 20 Tuck jumps 40 Squats 20 Jumping Squats 40 Squats 30 Box jumps 40 squats Is that better? (Message edited by jay123 on October 12, 2006)

10-12-2006, 06:26 PM	#9
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	LOL, Okay, let me rephrase this. I don't want to use my elbow, so I'm looking for lower body WODs. This is because I can't do swings, pushups, burpees, deadlifts, or anything with weights unless I somehow figure out how to strap them to my legs, which I've heard isn't recommended.

10-12-2006, 06:39 PM	#10
Jason Lopez-Ota Member Profile: Join Date: Jun 2006 Location: Honolulu Hawaii Posts: 1,528	Edited Yael, hope you like it :happy: