Category Archives: Long (< 20 min)

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Saturday Solo Workout

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Not for time do 5 rounds of:

  • 5 x Back Squats @ 85kg
  • 3 x Bar Muscle Ups

Then do 4 rounds for time of:

  • Row 250m
  • 10 x Wall Balls
  • 10 x Pullups
  • 10 x Burpees
  • 10 x Ball Slams
  • 10 x Renegade Rows

Results:  Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats).  Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once.  My Metcon took 18:55 HR max =  177(!)  / ave = 168.

For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

Bench/Pullups plus Lighter Fluid

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Perform 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 Seconds
  • Max Reps Strict Pullups
  • Rest 2 Minutes

Then for time perform 10-9-8-7-6-5-4-3-2-1 of  the Atomic CF Lighter Fluid  Metcon:

  • Burpee Dips
  • V-Tucks

V-Tucks are a step on the way to a proper V-Up. For reference, here is Carl P’s GymnasitcsWOD Video on the movements…

Results:  Max pullups 12-8-8-7-6 (41 total). Last round of bench press completed 10 reps. Metcon: 12:15.