Category Archives: Long (< 20 min)

< 20 minutes

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.

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.

Clean and Push Press Benchmark

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Front Squats

5-5-5-5-5 @ 40kg

20 Minute AMRAP

    • 5 x Hanging Cleans @ 40kg
    • 5 x Push Press @ 40Kg
    • 5 Burpees

Results:  A good benchmark workout which I did back in March.  The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP.  Today I was able to do 14 sets plus 10 reps.  Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.