Category Archives: Duration

Core Work then 300 Kettlebell Swings and some Deadlift

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3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

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Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

Cleans and Burpees

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Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.