Category Archives: Duration

Dumbell Press and Pullups then Snatches, Dips and Double Unders

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EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.

Deadlifts and HSPU then Push Press, KBS, T2B and Box Jumps

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Another CF Invictus workout that fits well into the overall plan.

Not for time do 4 rounds of

  • 4-6 x Deadlifts
  • Rest 2 minutes
  • Max reps Strict Handstand Pushups in 60 seconds
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 10 x Push Press @ 75lbs
  • 15 x Kettlebell Swings

Rest 5 minutes then AMRAP in 5 minutes of

  • 10 x Toes to Bar
  • 10 x Box Jumps

Results:  Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.

Bench Press and Rows then Thrusters, Double Unders and Pullups

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Not for time do 5 rounds of

  • 5 x Bench Press
  • Rest 30 seconds
  • 6 x Dumbell Rows with Both Hands @ 18kg per hand
  • Rest 90 seconds

Then 6 rounds for time of

  • 36 x Double Unders
  • 18 x Thrusters with empty bar
  • 9 x Pullups

Results:   Bench press 115/135/155/185/195lbs.  For the metcon a very hard 12:11.

Back Squat then Cleans, Pushups and Air Squats

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Take 20 minutes and work up to a heavy 1RM Backsquat

Taken from the CF Invictus workout “The Chief.”

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

  • 3 x Power Cleans @ 125lbs
  • 6 x Pushups
  • 9 x Air Squats

Results:  Really good workout.  Ended up with a new 1RM on the backsquat of 225lbs (102kg).  Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210,  1 x 220, 1 x 225.  For the metcon did 18 rounds exactly.