Category Archives: Long (< 20 min)

< 20 minutes

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.

Strict Press then Burpee Pullups and Squat Cleans

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Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • 6-8 x Bench Supported Dumbbell/Kettlebell Bent Rows per Arm @ 24kg

Then Street Parking WOD from 7 Feb.

6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans @ 95lbs

Rest 3 minutes, then 6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans

Results: Used 105lbs for the Presses. Metcon 20:47 (8:10 and 9:37 each round). Broke Cleans into 4+2 to save my grip. Great workout.

Deadlifts then Snatches, Push Press, Power Clean, DL and K2E

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5 rounds of

  • 3 x Deficit Deadlift @ 1.65 x Bodyweight from 10cm Step

Based on a Wodwell WOD from Insatgram. For time complete the following, EMOM stop and do 5 x Knees to Elbow (start first round with the 5 K2E)…

  • 25 x Alternating Hang Dumbbell Snatch @ 16kg (r+l=1rep)
  • 25 x DB Push Press @ 16kg
  • 25 x DB Hang Power Clean
  • 25 x DB Thrusters
  • 25 x Barbell Deadlifts @ 185lbs

Results: Used 255lbs/115kg for the Deadlifts. Metcon 16:57, real grip killer since K2E are so slow. Messed up and only did 25 Snatches 🤪. DL weight was too heavy… recommend dropping to 135lbs since I was only able to do 2-3 reps before losing hold.

Deficit DL Warmup

  • 5 x 135
  • 3 x 185
  • 3 x 225