Category Archives: Duration

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.

Cleans then DT (scaled)

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3 rounds

  • 3 x Clean Liftoff to Knees
  • 3 x Clean Pull to Waist
  • 3 x Hang Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Work up to a heavy couplet.

Then 5 rounds for time (DT Hero WOD, Rx for men is 155lbs)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Push Press @ 95lbs

Results: Cleans 95-115-125-135-145-155lbs. Hips were really tight so had trouble getting under the bar. Metcon 8:09. Last time, in May of 2019 completed in 8:45. Probably time to increase the weight to 105lbs (ladies Rx weight).

Handstand Pushups and Pullups then Run and Pistol Squats

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Based on the Instagram WOD from the Box Programming.

For time alternate the following two reverse ladders

  • 5-4-3-2-1 x Deficit Handstand Pushups
  • 10-8-6-4-2 x Strict Pullups

Then for time

  • Run 8k / 5 miles

Then two rounds

  • 6 x Alternating Pistol Squats (3 per Leg)

Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.