Category Archives: Long (< 20 min)

< 20 minutes

Back Squats, Good Mornings and Hip Thrusts

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Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

  • 3 x Back Squat @ 85% of 1RM
  • Rest 90 seconds

Then EMOM for 8 minutes

  • 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

  • 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.

Hip Thrusts then T2B, Man Makers and Row

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Take 15 minutes

  • Frog Stand press to Handstand

Then 5 rounds work up to a heavy

  • 3 x Hip Thrusts

Then AMRAP in 20 minutes

  • 8 x Strict Toes to Bar
  • 8 x Man Makers (r+l=1) @ 14kg
  • Row 250m

Results: Hip Thrusts 95-135-160-185-200lbs. Metcon 4 rounds plus 10 reps.

Strict Lynne (Bench Press and Pullups)

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).

Handstand Pushups, DUs and Lunges

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For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.