Category Archives: Duration

Bench Press, Pullups, Pulldowns and Row

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5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Strict Presses then a Clean, Front Squat and Push Press Complex

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3 rounds of

  • 8 x Strict Press @ 50% of 1RM

Then 5 rounds

  • 5 x Strict Press @ 65% of 1RM

Then inspired by Crossfit Games Semifinals Event 3 from Australia… every 3 minutes for 15 minutes work up to a heavy complex of

  • 3 x Clean
  • 2 x Front Squat
  • 1 x Push Press/Jerk

Then accumulate

  • 50 x Zombie Squats @ 65lbs

Results: Forgot to enter anything in this after the workout, so going from 2 week old memory… Strict Presses 75 and 95lbs. Complex finished at 150lbs (remember I was really happy with what I achieved).