2025 08 06 Week 1 Cycle 3 Lower Body Leg Forge
You got it, Jonathan — here’s your Week 1 Wednesday Lower Body Strength workout to keep the momentum rolling in Cycle 3. This session builds your base with squats, hinges, and unilateral work, plus a short WOD to test leg endurance and coordination.
🦵 Wednesday – Week 1 (Cycle 3): Lower Body Strength + “Leg Forge” WOD
✅ Focus
- Foundational Squat & Hinge Strength
- Glute & Hamstring Activation
- Conditioning WOD
🔥 Warm-Up (8–10 min)
- Jump rope or high knees – 90 sec
- Glute bridges – 2 x 12
- Air squats with pause – 2 x 15
- World’s Greatest Stretch – 1 min/side
- Empty-bar squats – 2 x 10
- KB swings – 2 x 15 (light)
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Cues |
|---|---|---|---|
| Barbell Back Squats | 4 x 6–8 | Depth over load, stable feet | |
| Romanian Deadlifts | 3 x 12 | Slight knee bend, strong hinge | |
| Bulgarian Split Squats | 3 x 10/leg | Rear foot elevated, upright torso | |
| Calf Raises | 3 x 15 | Slow control, squeeze at top |
🧠 Rest 60–90 sec between sets. Focus on form and activation.
⚡️ WOD – “Leg Forge” (14 Min AMRAP)
As many rounds as possible of:
- 10 KB Swings
- 12 Jumping Lunges
- 10 Goblet Squats
- 8 Burpees
- 12 Sit-ups
💡 Track total rounds and note where fatigue hits first — quads, glutes, or breath.
💬 Post-Workout Notes
- Squat depth and control: ✅ / needs work
- Hamstring activation from RDLs?
- WOD pacing: steady / aggressive / survival
- Recovery plan: hydration, mobility, fuel
Want me to drop this into your Loop dashboard and prep Thursday’s recovery or mobility session next? Or we can jump straight to Friday’s pull workout if you’re keeping the intensity up.