Rites of Passage: Alternating Double Reverse Lunge

Rites of Passage: Kettlebell Alternating Double Reverse Lunge

Written by
January 12, 2015
Updated May 13, 2020

Rites of Passage: Alternating Double Reverse LungeSummary

The Alternating Double Rack Reverse Lunge Test is a 2-minute full-body strength endurance test.

Men in the Alpha class will need to use double 24kg kettlebells: Amateur men will need to use 20kg kettlebells.

Alpha women will use double 16kg kettlebells; Amateur women will use double 12kg kettlebells.

Perform as many Alternating Double Rack Reverse Lunge reps in 2 minutes.

If you set down the weight, your set is finished.

Women’s Standard

Duration

Reps

Alpha Weight

 Amateur Weight

 Alpha Standard

Amateur Standard

2 Minutes

Max

16 KG x 2

12 KG x 2

25 Reps (each side)

25 Reps (each side)

Other Details: You can’t put the weight down.

Men’s Standard

Duration

Reps

Alpha Weight 

Amateur Weight 

 Alpha Standard

Amateur Standard

2 Minutes

Max

24 KG x 2

20 KG x 2

25 Reps (each side)

25 Reps (each side)

Other Details: You can’t put the weight down

John Wolf
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.

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