Category Archives: Long (< 20 min)

< 20 minutes

Core Work then a Barbell Complex and Bike

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4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.

Cleans, Box Jumps and Plate Walks

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3 rounds of the following complex, starting with empty bar.

  • 3 x Hang Power Clean
  • 3 x Front Squat
  • 3 x Hang Squat Clean

Then take 15 minutes and work up to a heavy

  • 1 x Squat Clean

7 rounds for time ( 20 min time cap )

  • 7 x Squat Cleans
  • 7 x Box Jumps
  • 7 x Handstand Plate Walks

Results: Cleans 135-145-155-165-175lbs. Metcon 6 rounds plus 3 reps.

Fat Amy… Down and Back Metcon

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Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02

Front Squats then Power Cleans, Push Press and Burpees

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Every 2 minutes for 12 minutes

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squats @ 95%

AMRAP in 20 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press
  • 5 x Burpees

Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.

Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.