Monthly Archives: May 2020

Thrusters, Pullups, Ring Dips and Deadlifts

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5 rounds of

  • 5 x Single Leg Deadlift Right @ 32kg
  • Rest 30 seconds
  • 5 x Single Leg Deadlift Left @ 32kg
  • 10 x TRX Pike Press
  • 10 x TRX Mountain Climbers
  • Rest 90 seconds

For time

  • 75 x Sandbag Thrusters/Wall Balls
  • EMOM stop and do 5 x Strict Pullups (including minute 0)

Then for time

  • 50 x Ring Dips
  • EMOM stop and do 3 x Deadlifts @ 225lbs (including minute 0)

Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.

Thrusters then Run and Clean and Jerk

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Every 2 minutes for 6 minutes, work up to a moderate weight

  • 3 x Strict Press
  • 3 x Front Squat

Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of

Return weight to Front Rack position after each rep and pause for 2 seconds to reset.

Then 5 rounds for time

  • Run 200m
  • 12 x Dumbbell Clean and Press @ 16kg

Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Handstand Practice and Back Squats then a Kneel Stand Tabata

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Take 15 minutes and work on Handstands.

Then every 3 minutes for 15 minutes

  • 5 x Back Squats
  • Rest 20 seconds
  • 10 x Weighted Pushups @ 20lbs (in weight vest or weigted backpack)

Then one 4 minute 20 second work/10 second rest tabata (8 rounds)

  • Sandbag Kneel Stand @ 70lbs/32kg

Alternate Sandbag from one shoulder to the other each rep. One Kneel Stand is a rep.

Results: Handstands worked well today. Back Squat 155-155-155-170-170lbs. Kneel Stand did not work that well, 70lbs was too heavy so only got in 25 reps.

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.