2025 08 20 Week 3 Cycle 3 Lower Drive Chain
You got it, Jonathan — here’s your Week 3 Wednesday Lower Body workout, freshly tuned for Cycle 3. This session leans into posterior chain power, unilateral control, and a conditioning WOD that tests grit and pacing. It’s a mid-cycle checkpoint for strength and movement quality.
🦵 Wednesday – Week 3 (Cycle 3): Lower Body Power + “Drive Chain” WOD
✅ Focus
- Posterior Chain Strength
- Unilateral Glute & Hamstring Work
- Explosive Conditioning
🔥 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
- KB swings – 2 x 15
- Empty-bar RDLs – 2 x 10
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Cues |
|---|---|---|---|
| Romanian Deadlifts | 4 x 8 | Barbell or DBs | Strong hinge, glute squeeze |
| Dumbbell Front Squats | 3 x 10 | DBs or KBs | Upright torso, quad focus |
| Bulgarian Split Squats | 3 x 10/leg | Dumbbells | Rear foot elevated, slow descent |
| Dumbbell Step-ups | 3 x 10/leg | Moderate weight | Drive through heel, full lockout |
| Calf Raises | 3 x 15 | Bodyweight or DBs | Controlled tempo, squeeze at top |
🧠 Rest 60–90 sec between sets. Focus on balance, depth, and posterior activation.
⚡️ WOD – “Drive Chain” (16 Min AMRAP)
As many rounds as possible of:
- 10 KB Swings
- 12 Jumping Lunges
- 10 Goblet Squats
- 8 Burpees
- 12 Sit-ups
- Optional: Slam Ball x 8 or Farmer’s Carry x 30 sec
💡 Track total rounds and note where fatigue hits first — glutes, quads, or breath.
💬 Post-Workout Notes
- RDL hinge felt strong or tight?
- Split squat balance: ✅ / wobbly / 🔥
- WOD pacing: aggressive / steady / survival
- Recovery plan: hydration, mobility, fuel
Want me to drop this into your Loop dashboard and prep Friday’s pull workout next? You’re crushing Week 3 with precision.