Category Archives: Long (< 20 min)

< 20 minutes

Row, Goblet Squats, Mountain Climbers and HS Hold

By | | , , , ,
Leave a comment

30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…

  • Minute 1 – Row for Calories
  • Minute 2 – Goblet Squats @ 24kg
  • Minute 3 – TRX Mountain Climbers
  • Minute 4 – Handstand Hold

Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.

Deadlifts and Situps then KBS and Front Squats

By | | , , , , ,
Leave a comment

EMOM for 10 minutes

  • 3 x Deadlift @ 115kg/255lbs
  • 10 x Abmat Situps

Then 2 rounds

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Front Squat @ 75kg/165lbs
  • 15 x Kettlebell Swings
  • 3 x Front Squat
  • 25 x Kettlebell Swings
  • 3 x Front Squats
  • 50 x Kettlebell Swings
  • 3 x Front Squats
  • Rest 2 minutes

Results: Metcon 19:21.

Row, Burpees and KB Snatch

By | | , , , ,
Leave a comment

Cash in

  • Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

  • 1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
  • 1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

  • Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By | | , , , , ,
Leave a comment

3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

Clean Complex then KBS, Burpees and Power Cleans

By | | , , , , ,
1 Comment

5 rounds of the following complex, increase weight per round

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 3 x Hang Squat Clean

Then 2 rounds of

  • 3 x Hang Squat Clean @ max weight from above

Then for time…

  • 40 x Kettlebell Swings
  • 40 x Burpees
  • 20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

  • 20 x Power Cleans @ 110lbs/50kg
  • 40 x Burpees
  • 40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.