Category Archives: Long (< 20 min)

< 20 minutes

Pullups and Strict Press

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Did a 4 hour hike in the snow earlier so just a quick session to finish the day.

Every 30 seconds for 20 minutes rotate through (4 rounds of each)

  • 3-5 x Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Chin Up
  • 3 x Strict Press @ 85lbs
  • 3-5 x Wide Grip Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullup Left side
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullups Right side
  • 3 x Strict Press @ 85lbs

Results: Two rounds of pullups with 5 reps and two rounds with 3 reps.

Bench Press then Dips, Burpees, Deadlifts, T2B and DB Thrusters

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6 rounds of

  • 4 x Bench Press @ 85% of 2RM

Then 2 rounds of

  • Max effort Weighted Dips @ 10kg

Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…

  • Deadlift plus Bent Row @ 120lbs
  • Burpees
  • Toes to Bar
  • DB Thrusters @ 16kg

Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.

Front and Back Squats then Ring Muscle Ups, Dips and Pullups

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6 rounds of

  • 4 x Front Squat @ 85% of 2RM

Then 3 rounds of

  • 8 x 1 1/2 Back Squats @ same weight as above

Then every 2 minutes for 20 minutes

  • 1 x Ring Muscle Up from L-Sit
  • 3 x Ring Dips
  • 3 x Ring L-Sit Pullups

Results: Used 175lbs for the Squats.

Bench Press then DB Snatch, Push Press, Lunges and Mountain Climbers

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4 rounds

  • 6 x Bench Press @ 80% of 2RM

Then 3 rounds of

  • 15 x Dumbbell Bench Press @ 20kg per Hand
  • 15 x Dummbell Bent Rows @ 20kg per side with Bench

Then “Jingle Bell” WOD from Invictus Boston, AMRAP in 20 minutes…

  • 8 x Hang Dumbbell Snatch @ 20kg Right
  • 8 x Hang Dumbbell Snatch @ 20kg Left
  • 8 x Dumbbell Push Press @ 20kg Right
  • 8 x Dumbbell Push Press @ 20kg Left
  • 8 x Dumbbell Goblet Lunge @ 20kg Right Leg
  • 8 x Dumbbell Goblet Lunge @ 20kg Left Leg
  • 30 x Mountain Climbers (l+r=1 rep)
  • 30 x Second Rest

Results: Used 150lbs for the Bench Press. Metcon 4 very hard rounds.

Front Squats, Back Squats, Lunges and Row

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4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.