Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then Cleans, Presses and Reverse Lunges

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3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.

Overhead Press and Bent Rows then Overhead Squats

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Spend 15 minutes on Handstand stuff…

  • Frog Stand Press
  • Freestanding Handstand Hold

5 rounds of

  • 8-10 x Seated Dumbbell Press @ 12kg per hand
  • 8 x Single Arm Bent Rows @ 24kg
  • Rest 2 minutes

Then E2MOM for 20 minutes, increase weight if comfortable

  • 1 x Heel Elevated Overhead Squat on 25lbs/10kg plate @ empty bar
  • 3 x Sots Press (Snatch Hold Overhead Press from Back)

Results: Done as shown. Overhead Squats and Presses went well… improved over the last time I tried.

Weighted Pullups then Push Press, Burpee Pullups and Row

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5 rounds of

  • 3 x Weighted Pullup @ 13kg
  • 8 x Russian Pushups
  • Rest 2 minutes

Then Street Parking’s Vault #6, every 4 minutes for 20 minutes

  • 15 x Dumbbell Push Press @ 18kg
  • 10 x Burpees Pullups
  • 12 Calorie Row

Results: Original SP WOD is 24 minutes long, but with the Weighted Pullups at the beginning, I dropped the last set. As a standalone workout would do all 6. As it was, I had just over 1 minute rest per round except the last which I finished with 45 seconds to spare.

Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)