Category Archives: Long (< 20 min)

< 20 minutes

TRX Core Work then Burpees, Pullups and Air Squats

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Back from vacation workout…

3 rounds of

  • 6 x TRX Mountain Climbers
  • 3 x TRX Atomic Pushups
  • 1 x TRX Pike Press
  • Repeat for 3 sets

Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of

  • 6 x Burpees
  • 8 x Strict Pullups (Rx is Kipping)*
  • 12 x Air Squats

* For Kipping shoot for 12+ rounds and for Strict 9+.

Results: Metcon 10 rounds plus 9 reps.

L-Sits then Pullups, Deadlifts and Thrusters

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3 rounds from low paralettes

  • 10 x Alternating Single Leg L-Sit Lift
  • 10 x L-Sit Lifts
  • 15 second L-Sit Hold

Then inspired by wodwellcf’s “2 Bars and a Wall” WOD… AMRAP in 20 minutes of

  • 9 x Strict Pullups
  • 15 x Deadlift @ 185lbs/85kg
  • 21 x Dumbbell Thrusters @ 16kg per hand

Results: Metcon 3 rounds plus 17 reps. 😞 since I was hoping to break 4 rounds.. but just couldn’t catch my breath.

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.