Intermediate
Amazona Freeletics
A legs and glutes WOD with five lunge and squat variations.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Amazona targets the lower body: lunges, cossack squats, split lunges, reverse lunges and squat jumps, 20 of each, then 100 plank leg lifts. Two rounds that set your thighs on fire.
Publicité
The circuit (2 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 2
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Lunges
20reps
2
Cossack Squats
20reps
3
Split Lunges
20reps
4
Reverse Lunges
20reps
5
Squat Jumps
20reps
6
Plank Leg Lifts
100reps
Tips to nail this WOD
- On the cossack squat, sink onto one leg while the other stays straight out to the side, heel on the floor.
- The split lunges come after 40 leg reps: land softly to protect your knees.
- The 100 plank leg lifts act as active recovery for your thighs.
Publicité
Frequently asked questions
Is Amazona a good glute workout?
Yes: lunges and cossack squats load the glutes and inner thighs heavily.
What equipment do you need for Amazona?
None, just a bit of room for the lunges.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
As an Amazon Associate, this site earns from qualifying purchases.