Category Archives: Duration

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

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5 rounds of

  • 5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

  • 8 x Barbell Glut Bridges @ 95lbs
  • 8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

  • Pushups
  • V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

  • 4 x Strict Press @ 65% of 1RM
  • 4 x Strict Pullups

Then every 2 minutes for 10 minutes

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

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Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.