Author Archives: cbroccoli

Weighted Pullups and Dips then a 30/30 TRX Complex

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3 rounds of

  • 6 x Weighted Pullup @ 10kg
  • Rest 1 minute
  • 8 x Weighted Dips @ 10kg
  • Rest 2 minutes

Then immediately following the last rest do one round of

  • 6 x Strict Pullups
  • Rest 1 min
  • 8 x Dips

Then 5 rounds of 30 second work, 30 second rest (25 minutes total)

  • TRX Pike Press
  • TRX Rear Foot Elevated Split Squat Left
  • TRX Pushup
  • TRX RFE Split Squat Right
  • TRX Tricep Extensions

Keep the TRX Straps at the same length throughout.

Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.

Front Squat then DUs, Goblet Squats and Dips

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3 rounds working up to a heavy

  • 8 x Front Squat

Then 5 rounds for time

  • 40 x Double Unders
  • 20 x Alternating Goblet Lunges @ 24kg (10 per leg)
  • 10 x Dips

Results: Front Squats 135-155-165lbs. Metcon 12:58. Dips were a struggle which normally is not an issue. Maybe the goblet hold has something to do with it.

Overhead Press then the Bergeron Beep Test

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3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25

  • 5 x Strict Press @ 70-75% of 1RM
  • 5 x Push Press

Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible

  • 5 x Thrusters @ 75lbs
  • 5 x Pullups
  • 5 x Burpees

Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.

When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.

Pullups, Plate Walks and T2B then Man Makers, Devil Presses and Burpees

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Every 4 minutes for 20 minutes

  • 6 x Strict Pullups
  • 6 x Handstand Plate Walks (up – down is one rep)
  • 6 x Strict Toes to Bar

Then Street Parking Vault WOD Morpheus

AMRAP in 5 minutes of

  • Man Makers @ 14kg

Rest 3 minutes then AMRAP in 4 minutes of

  • Devil Press @ 14kg

Rest 2 minutes then AMRAP in 3 minutes of

  • Burpees

Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.