Category Archives: Duration

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.

Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

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Start with two 4 round 30/10 Tabatas

  • Round 1 – Side Plank with feet in TRX
  • Round 2 – Side Plank with Weight @ 8kg (T-position)

5 rounds

  • 3 x Single Leg Deadlift Left Leg
  • Rest 30 seconds
  • 3 x Single Leg Deadlift Right Leg
  • Rest 2 minutes

Go heavy for this one since it is only 3 reps.

Then a scaled version of the 2019 Games Qualifier Workout #1.

3 rounds

  • 15 x Deadlifts @ 145lbs (Rx is 
  • 35 x Goblet Squats @ 24kg (Rx is Overhead Squats @ 75lbs)
  • 90 x Double Unders

Results: SL Deadlift 95-115-135-145-150lbs/68kg.  Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon:  16:56.

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

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EMOM for 12 minutes

  • Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
  • Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

  • Run 800m
  • 40 x Kettlebell Swings
  • 40 x Sandbag Thrusters @ 30lbs

Results:  Metcon 26:15.  Running WODs always kill me.  Didn’t expect it to take so long.  800m in 3:36 in the first round, 4:15 in the last.

Cleans, Presses, Burpees and DUs

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Every 2 minutes for 10 minutes

  • 3 x Power Clean and Strict Press

Then AMRAP in 10 minutes of

  • 6 x Power Clean @ 110lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Rest 5 minutes then AMRAP in 10 minutes of

  • 6 x Push Press @ 95lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Results:  Clean and Press 95-115-125-130-135lbs.  Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

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3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.