Category Archives: Long (< 20 min)

< 20 minutes

Bench Press, Ring Pullups, Cable Pulldowns and Handstand Pushups then Death by Pushups and Situps

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5 rounds of

  • 4 x Bench Press @ 90% of 2RM
  • 3 x Chest to Ring Pullups with False Grip
  • Rest 2 minutes

Then 4 rounds, slow, controlled and full ROM

  • 8 x Straight Arm Cable Pulldowns @ 70lbs
  • 3 x Deficit Handstand Pushups from Yoga blocks

Then EMOM until failure…

  • Minute 1 – 5 x Situps
  • Minute 2 – 8 x Situps
  • Minute 3 – 11 x Situps
  • keep adding 3 until failure

Once done with Situps then EMOM until failure of…

  • Minute 1 – 5 x Pushups
  • Minute 2 – 6 x Pushups
  • Minute 3 – 7 x Pushups
  • keep adding 3 until failure

Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.

Pullups and Dips then V-Ups, Lunges and Bike

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4 rounds of

  • 5 x Weighted Pullups @ 15kg
  • 8 x Weighted Dips @ 12kg

Then 3 rounds

  • 6 x Ring Reverse Rows (false grip, fists touching at sternum)
  • 10 x Ring Dips

Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)

  • 16 x V-Ups
  • 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
  • Max Distance Stationary Bike

Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.

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.