Category Archives: Long (< 20 min)

< 20 minutes

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Weighted Pullups then Bike, Pullups, HPCs and TRX Rows

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Updated…in the original post I had rowing for two of the rounds, but I actually did all 3 on the bike.

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg (break as needed but no longer than 10-20 seconds)

Then 5 rounds of

  • 10 x Cable Pulldowns @ 80lbs (heavier than last time)

Then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Strict Pullups

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Hang Pwer Clean @ 110lbs

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Ring/TRX Rows

Results: Metcon 13-11-28 reps. 1600m Bike in 3:00-3:30.

Bench Press then a KB Core EMOM

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4 rounds

  • 6 x Bench Press @ 85% of 3RM

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 60cm box)
  • 10 x Cable Pulldowns @ 70lbs
  • Rest 1 Minute

Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise

  • 4 x Slow Halos per Direction
  • 2 x Windmills per Side with 2 second hold
  • 8 x Kettlebell Pull Overs
  • 4 x Front Rack Openers with Twist

Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.

Front Squats then Cleans, Presses and Reverse Lunges

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3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.

Overhead Press and Bent Rows then Overhead Squats

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Spend 15 minutes on Handstand stuff…

  • Frog Stand Press
  • Freestanding Handstand Hold

5 rounds of

  • 8-10 x Seated Dumbbell Press @ 12kg per hand
  • 8 x Single Arm Bent Rows @ 24kg
  • Rest 2 minutes

Then E2MOM for 20 minutes, increase weight if comfortable

  • 1 x Heel Elevated Overhead Squat on 25lbs/10kg plate @ empty bar
  • 3 x Sots Press (Snatch Hold Overhead Press from Back)

Results: Done as shown. Overhead Squats and Presses went well… improved over the last time I tried.