Category Archives: Long (< 20 min)

< 20 minutes

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

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Based on WODWell’s Ignite21 WOD on Instagram.

For time

  • 20 x Burpees
  • 150 x Double Unders
  • 80 x Abmat Situps
  • 60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
  • 40 x Alternating Lunges (r+l=1)
  • 20 x Power Cleans @ 120lbs/55kg
  • 20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Deadlifts then Pushups, KBS and Row

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Take 15 minutes and work up to a heavy

  • 3 x Deficit Dedadlift

Then 4 sets of

  • 12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

  • Pushups
  • Kettlebell Swings @ 24kg
  • 200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.