Category Archives: Duration

Row, Clean and Jerk

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Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean and Jerk

Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):

  • Row 500 Meters
  • 5 x Clean and Jerk

Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.

Bench Press and Situps then Pullups, HSPU and Air Squats

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Every 3 minutes for 15 minutes do

  • 4-6 x Bench Press
  • 10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Strict Pullups
  • 15 x Air Squats

Results:  For the bench press die 115/135/155/185/195lb.  For the AMRAP 5 rounds plus 9 reps.

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Split Squats then Squat Cleans, Dips, Toes to Bar

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Every 3 minutes for 12 minutes do the following increasing weight per round.

  • 4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

  • 3 x Power Cleans

Then for time do 15-12-9 of

  • Power Cleans @ 125lbs/57kg
  • Dips
  • Toes to Bar

Results:  For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets.  For the metcon finished in 9:47.