Category Archives: Long (< 20 min)

< 20 minutes

Strict Press then DB Presses, Pullups and Burpees

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5 rounds to work up to a heavy

  • 2 x Strict Press

Then 2 rounds of

  • 20 x Strict Press @ 50% of above max

Then Street Parking’s Nile Vault WOD…

Every 4 minutes for 16 minutes…

  • 14 x Alternating Dumbbell Push Press @ 16kg (7 each hand)
  • 10 x Burpees
  • 14 x Kipping Pullups

Results: Got up to 135lbs/61kg on the Strict Press. Used 65lbs for part 2. Metcon fastest round approx 1:30 – slowest 1:50. All rounds of pullups unbroken.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.

Front Squats, then Kettlebell Swings, Burpees and HPC

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Take 6 rounds to work up to a heavy

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then 6 rounds for time of

  • 18 x Kettlebell Swings
  • 12 x Burpees
  • 6 x Hang Power Cleans @ 125lbs

Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.

Overhead Press then Row, Russian Twist and Bench Press

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5 rounds to establish a heavy

  • 8-12 x Seated Dumbbell Overhead Press

AMRAP in 16 minutes

  • Row 500m
  • 15 x Russian Twist @ 14kg (over and back is one rep)
  • 20 x Bench Press @ 80% of Bodyweight

Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.