Monthly Archives: January 2022

Pullups, Dips, Barbell Rows and Pushups

By | | , , ,
Comments Off on Pullups, Dips, Barbell Rows and Pushups

After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Regionals Workout 12.4 (modified and scaled)

By | | , , , , ,
Comments Off on Regionals Workout 12.4 (modified and scaled)

For time

  • 50 x Back Squat @ 95lbs
  • 40 x Pullups
  • 30 x Shoulder to Overhead @ 95lbs
  • 50 x Front Squats @ 65lbs
  • 40 x Pullups
  • 30 x S2OH @ 65lbs
  • 50 x Alternating Overhead Reverse Lunges @ 45lbs (25 per leg))
  • 40 x Pullups
  • 30 x S2OH @ 45lbs

Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.

Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

By | | , , , ,
Comments Off on Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

4 rounds of

  • 10 x TRX Dynamic Plank (l+r=1 rep)
  • 10 x TRX Side Plank with Dip Left
  • 10 x TRX Side Pland with Dip Right
  • 10 second L-Sit

Every 3 minutes for 9 minutes

  • 1.1.1 Deadlift @ 80-85% of 1RM (take 5-10 seconds between reps to reset)
  • 3 x Weighted Pullups @ 20kg

EMOM for 14 minutes alternating

  • Even minutes – 10 x Landmine Thrusters @ 55lbs
  • Odd minutes – 10 x Kettlebell Swings @ 32kg

Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).

Bench Press then Deadlifts and Burpees

By | | , , , ,
1 Comment

5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.