Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then DB Curls and Kettlebell Swings

By | | , , , ,
1 Comment

8 rounds of Front Squats

  • 5 x @ Front Squats 65%
  • 3 x @ Front Squats 75%
  • 3 x @ Front Squats 80%
  • 2 x @ Front Squats 85%
  • 1 x @ Front Squats 90%
  • 1 x @ Front Squats 95%
  • 1 x @ Front Squats 95%+

Then 4 rounds of

  • 4 x Front Squat @ 65% from above

Then for time

  • 50-40-30-20-10 x Dumbbell Curls @ 10kg
  • 10-20-30-40-50 x Kettlebell Swings @ 24kg

Results: Front Squat 135-155-175-185-195-205-215-220lbs/100kg! Added a round to go for the 100kg… Haven’t hit that weight for a long time. Used 145lbs for paart 2. Metcon 19:36.

Back Squats, Good Mornings and Hip Thrusts

By | | , , , ,
1 Comment

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

By | | , , , ,
Comments Off on Hip Thrusts then T2B, Man Makers and Row

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)

By | | , , ,
Comments Off on Strict Lynne (Bench Press and Pullups)

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).