Category Archives: Long (< 20 min)

< 20 minutes

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

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EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.

Deadlifts then Thrusters, Pullups, Burpees, Toes to Bar and Rowing

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Take 15- 20 minutes and work up to a heavy

  • 3 x Deadlift

AMRAP in 20 minutes of

  • 21 x Thrusters @ 80lbs(36kg)
  • 21 x Pullups
  • 21 x Burpees
  • 21 x Toes to Bar
  • 15 x Thrusters @ 80lbs
  • 15 x Pullups
  • 15 x Burpees
  • 15 x Toes to Bar
  • 9 x Thrusters @ 80lbs
  • 9 x Pullups
  • 9 x Burpees
  • 9 x Toes to Bar
  • Row for Calories in remaining time

Results: Got up to 275lbs (125kg) with the deadlifts.  For the metcon finished with 203 reps (23 calories rowed).  Pace yourself.  I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.

Sandbags

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As part of the warm up, do

  • 200 x Double Unders

AMRAP in 20 minutes of

  • 10 x Sandbag Ground to Overhead @ 30lbs/15kg
  • 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
  • 10 x Sandbag Deadlift @ 55lbs/25kg

Then not for time do

Results:  A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4.  Ended up with 9 rounds plus 10 reps.  Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end.  Surprisingly, it relieved the back pain better than stretching.  Maye try warming up next time with the Tuck Ups.

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.