Monthly Archives: June 2022

Deadlifts then a Kettle Bell Chipper

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6 rounds of

  • 3 x Deficit Deadlifts @ 80-85% of 1RM

Every 5 minutes for 15 minutes (3 rounds)

  • 8 x Single DB Strict Press Left @ 18kg
  • 8 x Single DB Strict Press Right @ 18kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Left @ 24kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Right @ 24kg
  • 8 x Single Arm KB Swing Left @ 24kg
  • 8 x Single Arm KB Swing Right @ 24kg
  • 8 x Toes to Bar

Results: Used 255lbs/115kg for the Deadlift. For the metcon completed each round in around 3 minutes so had 2 minutes rest between each.

Bench Press, Pullups, Pulldowns and Row

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5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.