Category Archives: Long (< 20 min)

< 20 minutes

Pike Lifts and Bench Press, then Musle Ups, Dips Run, T2B and Thrusters

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3 rounds of

  • 3 x Pike Lift
  • 6 x Pike Lift Pulses (feet don’t touch the ground)
  • Repeat 3 for 3 sets

Then 3 rounds of

  • 6 x Bench Press @ 10lbs over Bodyweight

Then 8 rounds of

  • 1 x Bar Muscle Up
  • 5 x Dips on Pullup Bar

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters

  • Run 800m
  • 30 x Toes to Bar
  • Max Rep Odd Object Thrusters

Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.

Back Squats then Pullups, RFE Split Squats and HSPU

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4 rounds of

  • 6 x Back Squat @ max weight from last time

Then 3 rounds of

  • 3 x Tempo Pistol Squats per Leg 3131

Then EMOM for 20 minutes cycle through the following stations

  • Station 1 – 6 x Rear Foot Elevated Split Squat Left with single Kettlebell @ 32kg
  • Station 2 – 5 x Weighted Pullup @ 10kg
  • Station 3 – 6 x Rear Foot Elevated Split Squat Right with single Kettlebell @ 32kg
  • Station 4 – 5 x Deficit Handstand Pushups

Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.