Category Archives: Long (< 20 min)

< 20 minutes

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.

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

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Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).