Category Archives: Duration

Back Squats then Pullups and Kettlebell Swings

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Every 2 minutes for 10 minutes  (5 rounds) do

  • 3 x Back Squats

Then using the final weight from the first part, EMOM for 10 minutes

  • 1 x Back Squat @ final weight from the last part

Then every 2 minutes for 6 minutes (3 rounds)

  • 21 x Kettlebell Swings @ 24kg
  • 12 x Pullups

Results:  For the back squats, the final weight I used was 200lbs.

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

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Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.