Category Archives: Duration

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Kettlebell Swings and Dips

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For time do 5 rounds of:

  • 10 x Kettlbell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 15 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 25 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 50 x Kettlebell Swings
  • 3 x Weighted Dips, rest 3 minutes

Results:  Third time I did this type of workout.  Took a total of 44:34 this time (44:50 and 43:57 the other two times).

Snatch Complex followed by Double Unders, Pullups and G2OH

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Not for time, resting as needed, do 6 rounds of the following, increase weight per round

  • 2 x High Hang Snatch (above the knee)
  • 2 x Hang Snatch (below the knee)
  • 2 x Power Snatch (from the floor)

Then, also not for time and resting as needed between rounds, do 3 rounds of:

  • 3 x Power Snatch increasing weight per round

Finally do AMRAP in 12 minutes of (taken from CF Invictus):

  • 40 x Double Unders
  • 20 x Pullups
  • 10 x Ground to Overhead

Results:  For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs.  For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.