Category Archives: Long (< 20 min)

< 20 minutes

Back Squat then Step Ups and Devil Press

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 3 minute for 9 minutes

  • 6 x Back Squats @ 80% from max above

Then Street Parking Vault WOD Jotunheim, For time, 6 rounds of

  • 10 x DB Step Ups @ 16kg
  • 10 x Devil Press @ 16kg
  • 10 x DB Step Ups @ 16kg
  • Rest 1 minute

Results: Back Squat got up to 245lbs/111kg. Beat my old 1RM by 10lbs! Used 205lbs for the sets of 6. Metcon 19:52 (including the rest). Only got through 5 rounds of the Metcon, one of my weights broke :-(.

Pullups, Dips, Barbell Rows and Kettlebell Presses then a Bike HIIT Workout

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EMOM for 15 minutes

  • 2 x Explosive Pullups (as high as possible)

Every 3 minutes for 9 minutes

  • 5 x Weighted Pullups @ 10kg
  • 8 x Weighted Dips @ 10kg

Then 5 rounds as fast as possible

  • 5 x Seated Single Kettlebell Press @ 16kg per Side
  • 5 x Barbell Bent Rows @ 135lbs/60kg

Finisher Bike HIIT

  • 8 x 20 seconds work / 40 seconds rest
  • 8 x 30 seconds work / 60 seconds rest

Results: Good chest to bar pullups. Otherwise done as prescribed.

Clean and Press then Row, Pushups and V-Ups

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5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.