Category Archives: Duration

Split Squats and Rows plus Burpees, Cleans and Presses

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5 rounds working to a heavy pair of

  • 6 x Rear Foot Elevated Split Squat with Bar in Front Rack
  • Rest 30 seconds between legs
  • 8 x Barbell Bent Rows
  • Rest 90 seconds

Then another Heatherblackfit WOD…

AMRAP in 20 minutes

  • 3 x Burpees
  • 6 x Hang Power Clean @ 95lbs
  • 9 x Push Press @ 95lbs
  • 3 x Burpees
  • 9 x Hang Power Cleans
  • 12 x Push Press
  • 3 x Burpees
  • etc.

Results: Split Squats – 45-65-75-85-95lbs. Metcon – 5 rounds plus 9 reps.

Deadlift, HSPU, Pullups and Row

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For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).

Back Squats and Pullups then Stability Ball Core Work and Handstand Hold

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6 rounds, resting 1 min between rounds

  • 3 x Tempo Back Squat 32X1 @ 60% of 3RM
  • 3 x Weighted Ring Pullup

Then every 2 minutes for 8 minutes

  • 10 x Stability Ball Forearm Saw
  • 5 x Stability Ball Stir the Pot Left
  • 5 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 4 minutes of 30 seconds on, 30 seconds off

  • Handstand Hold

Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.

Bench Press then Burpees, Deadlifts and Row

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Take 15 minutes and work up to a heavy

  • 5 x Tempo Bench Press 32X1

Then in as few sets as possible

  • 50 x Dumbbell Bench Press @ 20kg per hand

Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of

  • Devil Press @ 12kg per hand
  • Cal Row

Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.