Category Archives: Long (< 20 min)

< 20 minutes

RFE Split Squat and Rows then Row, DUs and KBS

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3 rounds alternating sets, complete all reps with one leg then switch to other leg

  • 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
  • 5 x Bent Rows (with foot still on Bench) @ 95lbs
  • Switch to other leg, rest as needed between legs and sets

I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.

Then 5 rounds for time (20 minute time cap)

  • Row 500m
  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg

Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.

Power Clean and Press then Squat Cleans and Burpees

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3 rounds

10 x Weighted Knee Raises

Hang from a bar with a med ball/sandbag between feet and raise knees to waist (2 seconds up, 2 second hold, 2 second descent, no pause at bottom (222x)). Use a weight hat you can do all 10 reps with good form.

Every 3 minutes for 18 minutes (6 sets)

  • Set 1 – 4: 3 x Hang Power Clean + 3 x Push Press (first do all 3 HPC then all 3 PP)
  • Sets 5 – 6: 3 x Power Clean + 3 x Push Press

Increase weight per round.

Then for time

  • 100 x Squat Clean @ 65lbs
  • EMOM stop and do 3 x Burpees over the Bar

Modified (easier) version of one of Street Parking’s very first Instagram posts. Original had 150 Hang Squat Cleans and 4 Burpees (time cap 21 minutes).

Results: Used 3kg ball for the Knee Raises. For the Cleans 95-115-125-130-135-140lbs. Metcon 15:57 (probably should have held on for the 21 minutes).

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Strict Press then Sandbag G2OH and Bear Complex

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Every 3 minutes for 15 minutes (5 rounds)

  • 5 x Strict Press @ 75% + 5 x DB Rows per side

Then a Street Parking workout from Instagram…

5 rounds for time of (time cap 20 minutes)

  • 15 x Sandbag Ground to Overhead
  • 10 x Sandbag Bear Complex

Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press. You can combine the PC-FS-Push Press into a single Cluster so that they are all a single move. Makes it more of a metcon than the single movements for weight.

Results: Strict Press @105lbs, Rows @ 24kg Dumbbells. Metcon ued a 70lbs Sandbag, 3 rounds plus 5 reps.

Back Squats then KBS and Sandbag Thrusters

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Based on the CF Invictus WOD from December 6.

Every 2 minutes for 12 minutes (6 rounds)

  • 6 x Back Squat @ 65%
  • 4 x Back Squat @ 75%
  • 2 x Back Squat @ 80%
  • 2 x Back Squat @ 85%
  • 2 x Back Squat @ 90%
  • Max Reps x Back Squat @ 80%

Then 4 rounds for time

  • 40 x Sandbag Thrusters @ 30lbs
  • 40 x Kettlebell Swings @ 24kg

Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.