Category Archives: Long (< 20 min)

< 20 minutes

Bench Press then Deadlifts, TRX Atomic Pushups and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Bench Press @ Body Weight

Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.

5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds

  • 7 x Deadlifts @ Body Weight
  • 9 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Body Weight 165lbs. Metcon 221 reps.

  1. 2 rounds +7 reps / 49 reps total
  2. 2+5 / 46
  3. 2+3 / 45
  4. 2 / 42
  5. 1+18 / 39

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

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).