Category Archives: Long (< 20 min)

< 20 minutes

Pullups, Plate Walks and T2B then Man Makers, Devil Presses and Burpees

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Every 4 minutes for 20 minutes

  • 6 x Strict Pullups
  • 6 x Handstand Plate Walks (up – down is one rep)
  • 6 x Strict Toes to Bar

Then Street Parking Vault WOD Morpheus

AMRAP in 5 minutes of

  • Man Makers @ 14kg

Rest 3 minutes then AMRAP in 4 minutes of

  • Devil Press @ 14kg

Rest 2 minutes then AMRAP in 3 minutes of

  • Burpees

Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!

Deadlift, HSPU and KBS

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For total Kettlebell Swings….

AMRAP in 3 minutes of the following

  • 6 x Deadlifts @ 185lbs/84kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 205lbs/93kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 215lbs/97kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 225lbs/102kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 235lbs/106kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.

Pike Press and Pause Squats then Step Ups, Row and T2B

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3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

Every 2 minutes for 12 minutes (6 rounds) work up to a heavy

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.