Category Archives: Duration

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.

Cleans then KBS and Burpee Box Jumps

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Continuing the Invictus WODs for this week, this one taken from October 16.

Every 2 minutes for 20 minutes

  • 2 x Clean Liftoffs (focus on pushing down through the floor, pause just at the knee for each)
  • 1 x Power Clean

Then 5 rounds for time

  • 20 x Kettlebell Swings
  • 10 x Burpee Box Jump Overs

Results:  For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds.  Metcon 9:19.

Dumbbell Snatch, OH Reverse Lunge and Pushups

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Made this one up for a hotel workout since I had 50lbs dumbbells to use.

For time 5 rounds

  • 5 x Hang Dumbbell Snatch Left Hand @ 50lbs/22kg
  • 5 x Dumbbell Overhead Reverse Lunge Left Hand
  • 5 x Hand Dumbbell Snatch Right Hand
  • 5 x Dumbbell Overhead Reverse Lunge Right Hand
  • 20 x Pushups

Then 5 rounds of

  • 5 x Single Leg Deadlift per leg

Results:  12:07.   For the Deadlift, did 50-50-50-70-70lbs/31kg.

Clean and Press Complex then Squat Cleans and HSPU

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6 rounds for time

  • 6 x Hang Power Clean @ 75lbs
  • 6 x Front Squats @ 75lbs
  • 6 x Push Press @ 75lbs

EMOM for 20 minutes

  • Odd – 2-3 x Squat Clean
  • Even – 3-5 x Handstand Pushups

Results:  Metcon 6:22.  For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds.  Alternative for the second part…. You can also use the EMOM as  a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.