Category Archives: Long (< 20 min)

< 20 minutes

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.

Power Cleans then Power Cleans, Pullups, HSPU and Front Squats

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Power Clean
  • Set 2 – 3 x Power Clean
  • Set 3 – 2 x Power Clean
  • Sets 4 to 8 – 1 x Power Clean

Then AMRAP in 20 minutes

  • 3 x Strict Pullups
  • 6 x Handstand Pushups
  • 9 x Power Cleans @ 110lbs
  • 12 x Front Squats

Results: Power Cleans 95-115-135-155-165-175-180lbs (new 1RM max). Metcon 5 rounds plus 6 reps.

Pullups and HSPU then KBS and Burpees

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3 rounds of

Then 5 rounds

  • 3 x Weighted Pullups
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
  • Rest 90 seconds

Then for time

  • 300 x Kettlbell Swings @ 24kg
  • EMOM stop and do 4 x Burpees

Results: Metcon 17:54.