Landmine Reverse Lunge Repeatable AMRAP
landmine reverse lunge wod
AMRAP 12
8-12 Landmine Reverse Lunge reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Reverse Lunge — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Reverse Lunge is a guided loaded lunge that lets the athlete step back while the bar supports an angled front load. Equipment: Landmine attachment, Barbell, Weight plates. To establish a repeatable position, hold the sleeve at the chest or opposite shoulder and stand far enough from the anchor for a clear arc. From there, step one leg back, lower both knees under control, and drive through the front foot to return tall. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Keep the front knee tracking over the foot and reduce load if the bar pulls the torso sideways. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Reverse Lunge is a guided loaded lunge that lets the athlete step back while the bar supports an angled front load. Use repeatable sets of Landmine Reverse Lunge and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
QuadricepsGlutesHamstringsCore
Equipment
Landmine attachmentBarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Landmine Reverse Lunge conditioning when the goal is repeatable output through quadriceps and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Reverse Lunge if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: hold the sleeve at the chest or opposite shoulder and stand far enough from the anchor for a clear arc. |
| Scaling | Use an empty bar or perform a bodyweight reverse lunge. |
How to Do the Landmine Reverse Lunge
1
Prepare the equipment and space: hold the sleeve at the chest or opposite shoulder and stand far enough from the anchor for a clear arc.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: step one leg back, lower both knees under control, and drive through the front foot to return tall.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: hold the sleeve at the chest or opposite shoulder and stand far enough from the anchor for a clear arc.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Keep the front knee tracking over the foot and reduce load if the bar pulls the torso sideways.
Coaching Tips
✓
Focus on this action: step one leg back, lower both knees under control, and drive through the front foot to return tall.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Use an empty bar or perform a bodyweight reverse lunge.
Harder / Advanced
Add load, use a contralateral single-arm hold, or pause at the bottom.
Training Examples
Train Landmine Reverse Lunge with a Clear Purpose
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Landmine Reverse Lunge Conditioning Intervals
landmine reverse lunge conditioning
Every 3:00 x 6 rounds
8-12 Landmine Reverse Lunge reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Reverse Lunge appear in a workout?
Landmine Reverse Lunge works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Reverse Lunge?
Use an empty bar or perform a bodyweight reverse lunge. Once every repetition is stable, progress with this option: Add load, use a contralateral single-arm hold, or pause at the bottom.
What is the main safety check for Landmine Reverse Lunge?
Keep the front knee tracking over the foot and reduce load if the bar pulls the torso sideways.
Build It Into a Workout
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