Category Archives: Duration

Core Work then Man Makers, Deadlifts and T2B

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3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left with Crunch (elbow to knee)
  • Side Plank Right with Crunch
  • Alternating Single Leg V-Ups

Then AMRAP in 21 minutes

  • 3 x Strict Toes to Bar
  • 6 x Man Makers @ 14kg
  • 9 x Deadlifts @ 205lbs

Results: Metcon 5 rounds plus 12 reps.

TGUs then Strict Press and Hip Thrusts

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Then 3 rounds of

  • 5 x Turkish Getups per side @ 14kg

Then every 3 mintues for 12 minutes

  • 5 x Strict Press @ 75-80% of 1RM

Then every 3 minutes for 12 minutes work up to a heavy

  • 5 x Hip Thrusters

Results: Used 120lbs for the Strict Press. Hip Thrusters 95-125-135-155lbs.

Front Squats and Pullups then Lunges, Row and Dips

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With bottom of rings waist high, 3 rounds of

  • 5 x Weighted False Grip Ring Row @ 10kg

Every 3 minutes for 12 minutes (4 sets)

  • 5 x Front Squat @ 75%
  • Rest 1 minute
  • Max Effort Unbroken Strict Pullups

Then 3 rounds for time of

  • 20 x Alternating KB Lunges @ 14kg (10 per leg)
  • 15 Calorie Row
  • 10 x Ring Dips

Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.

Power Clean, Press and Pullups

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Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Double Unders, Pushups, V-Ups, Box Jumps and Burpees

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Going in for a rare office visit, so need something short and efficient.

Inspired by theboxprogramming’s WOD post on Instagram from October 16.

AMRAP in 20 minutes of the following, every 2 minutes stop and do 5 Burpees…

  • 50 x Double Unders
  • 25 x Pushups
  • 25 x V-Ups
  • 25 x Box Jumps

Results: 3 rounds plus 88 reps.