Category Archives: Duration

Bench Press then Dips, Push Press and Burpees

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I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.

Every 3 minutes, for 18 minutes (6 sets) do Bench Press

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 3 reps @ 85-90%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 8 reps @ 75-80%
  • Set 6 – 8 reps @ 75-80%

The five rounds for time of:

  • 12 Ring Dips
  • 12 Push Presses @ 95lbs
  • 12 Burpees Over the Barbell

Results:  Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.

Snatches then Thrusters, DB Snatches and DUs

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5 rounds of the following

  • 2 x Hang Snatch
  • 1 x Snatch

Increase weight per round, rest 2 minutes per round

Then AMRAP in 15 minutes of

  • 30 x Walballs/Sandbag Thrusters
  • 30 x Alternating Dumbbell Snatch @ 20kg
  • 30 x Double Unders

Results:  For the snatches 65-80-95-105-95lbs.   For the Metcon 2 rounds plus 72 reps (finished the 3rd round anyway since it was only 18 double unders).

T2B, Squats, Pushups, Row, Situps and Burpees

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3 rounds for time

  • 15 x Strict Toes to Bar
  • 40 x Air Squats
  • 20 x Pushups
  • 250m Row (I did 10cal on my rower since it doesn’t do meters)
  • 20 x Situps
  • 15 x Burpee

Results:  22:51.  Nice 20 minute or so cardio workout when time is limited.  Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.

Lunges and Pullups then Plank Tabata

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EMOM for 15 minutes, do one exercise per minute (5 rounds)

  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Left Hand @ 18kg
  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Right Hand
  • 8 x Strict Pullups

Then Tabata (8 rounds, 20 second work-10 second rest) of

  • Dynamic Planks

Then another Tabata

  • Side Planks (switch sides per round)

Results:

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.