Category Archives: Long (< 20 min)

< 20 minutes

HPCs then Bike, Devil Press and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Hang Power Clean

Then for time

  • 2000m Bike Buy-in
  • 15 x Sandbag Devil Press @ 20kg
  • 30 x Alternating Sandbag Step Ups @ 20kg (total, 15 per leg)
  • 12 x Sandbag Devil Press @ 20kg
  • 24 x Sandbag Step Ups @ 20kg (total, 12 per leg)
  • 9 x Sandbag Devil Press @ 20kg
  • 18 x Sandbag Step Ups @ 20kg (total, 9 per leg)
  • 2000m Bike Cash-out

Results: HPC 140lbs/63kg. Metcon 16:47.

Bench Press and Ring Pullups then Pushups, KB Snatch and Row

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Max Effort Ring Pullups

Then AMRAP in 20 minutes

  • 8 x Ring Pushups
  • 12 x Kettlebell Snatch per Arm @ 16kg
  • 16 Calorie Row

Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.

KB Snatches then Pistol Squats, HSPU and Toes to Bar

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Take 10 minutes and accumulate

  • 2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

  • 6 x Alternating Pistol Squats (3 per leg)
  • 9 x Handstand Pushups
  • 12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Bench Press and Rows then Death by Pullups and Dips

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3 rounds of

  • 12 x Bench Press @ 90% of Bodyweight
  • 6 x Single Arm Bent Rows @ 24-32kg

Then Death by Pullups… every 2 minutes until failure

  • Bike 400m
  • 4 x Strict Pullups
  • add 2 Pullups per round, break as needed to get all reps in the 2 minutes

Then Death by Dips… every 2 minutes until failure

  • Row 200m
  • 4 x Dips
  • add 2 Dips per round, break as needed to get all reps in the 2 minutes

Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.

Back Squats and Front Squats then KBS, Halos, Push Press and Row

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4 rounds of

  • 6 x Back Squats @ 85% of 3RM

Then 2 rounds of

  • 12 x Front Squats @ 75% of above weight

Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)

  • Kettlebell Swings @ 24kg
  • Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
  • Kettlebell Push Press @ 14kg per hand
  • Row

Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.