Monthly Archives: May 2021

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.

Deadlifts, Row and Pullups

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Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.

  • 3 x Deadlift

Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)

  • 15 Cal Row
  • 10 x Deadlift @ 155lbs (ca. 50% 1Rm)
  • Max Strict Pullups

Repeat for a total of 6 rounds (24 minutes total).

Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.

Core Work then Bent Rows, Step Ups and Row

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3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

  • Side Plank Left
  • Side Plank Right
  • Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

  • 20 x Dumbbell Bent Over Row @ 18kg per Hand
  • 30 x Weighted Step Ups
  • 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)

Bench Press Then KBS and DUs

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6 rounds, rest 2 minutes between rounds

  • 5 x Bench Press @ 65%
  • 3 x Bench Press @ 75%
  • 1 x Bench Press @ 85%
  • 5 x Bench Press @ 75%
  • 3 x Bench Press @ 85%
  • 1 x Bench Press @ 95%

EMOM for 15 minute or until failure

  • 6 x Bench Press @ 50-60% of Max from above

Then for time

  • 75 x Heavy Kettlebell Swings @ 32kg
  • 300 x Double Unders

Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.

Back Squats then Burpees, Goblet Squats, V-Ups and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Goblet Squats @ 24kg

Then for time 2-4-6-8-10-8-6-4-2 of

  • V-Ups
  • Alternating Step Ups with 2 x 14kg in Farmer Hold (r+l=2 reps)

Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.