Monthly Archives: April 2023

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

By | | , , ,
Comments Off on Tuck Lever and Handstand Hold then Weighted Pullups and Dips

Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

Strict Press then Dumbbell Bent Rows, S2OH and Burpees

By | | , , , , ,
Comments Off on Strict Press then Dumbbell Bent Rows, S2OH and Burpees

4 rounds of

5 x Strict Press @ 90% of 3RM

Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes

  • 30 x Dumbbell Bent Rows @ 16kg per hand
  • 30 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Max Burpees

Rest 4 minutes then for time

  • Same number of Burpees from first round
  • 30 x Dumbbell Shoulder to Overhead
  • 30 x Dumbbell Bent Row

Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.

Bench Press then KB Swings, Cleans and Lunges

By | | , , , ,
1 Comment

4 rounds

  • 8 x Bench Press @ Body Weight
  • 5 x Bench Press @ 110% x BW
  • 3 x Bench Press @ 120% x BW
  • max x Bench Press @ Body Weight

Then accumulate as fast as possible

  • 30 x Hand Release Pushups

Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…

  • 12 x Single Kettlebell Swings @ 20kg
  • 6 x Kettlebell Cleans
  • 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
  • Repeat with KB in other hand
  • Rest 1 minute

* Between each lunge rotate left, back to middle, rotate right.

Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.

Bent Rows, HSPU and Tuck Levers the Deadlifts

By | | , , , ,
1 Comment

Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.