Category Archives: Duration

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.

Front Squats then Row, Burpees and DB Snatch

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Take 15 minutes and work up to a heavy

  • 3 x Front Squat

Then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 21kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Clean and Press @ 16kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg

Note increased weight for C&P in last round.  16kg was too light.

Results:  For the Front Squats got up to 195lbs.  For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps.  Row took me on around 2 minutes.  For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.

Sumo Deadlifts then KBS, Cleans and Press

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4 rounds of

Then for time

  • 20 x Kettlebell Swings
  • 15 x Power Clean and Press @ 110lbs/50kg
  • 20 x Kettlebell Swings
  • 12 x Power Cleans and  Press
  • 20 x Kettlebell Swings
  • 9 x Power Cleans and Press
  • 20 x Kettlebell Swings
  • 6 x Power Cleans  and Press
  • 20 x Kettlebell Swings
  • 3 x Power Cleans and Press

Results:  Bodyweight is still 165lbs/75kg.  Metcon in 15:43. 

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

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EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).