Category Archives: Duration

Row and Thrusters, then Box Jumps and Dips

By | | , , ,
Comments Off on Row and Thrusters, then Box Jumps and Dips

Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.

Shortened version of the CFI workout from 22 September 2016:

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 10 x Ring Dips

Results:  Success on all fronts.  For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds.  For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.

Lunges, then Wall Walks, Deadlifts, Kettlebell Swings and GHD Situps

By | | , , ,
1 Comment

Spend 15-20 minutes working Handstands.

Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 38kg/85lbs

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x Kettlebell Swings @ 32kg

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x GHD Situps

Results:  First round of the Metcon in 7:32.  Second in 10:43.

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

By | | , , , ,
Comments Off on Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.

Presses then Wallballs and T2B

By | | , , , ,
1 Comment

Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Push Press @ 105lbs/50kg, rest with bar in front rack for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Strict Pullups

Then do AMRAP in 7 minutes of:

  • 10 x Toes to Bar
  • 10 x Wall Balls

Results:  The “rest” between reps worked well to give time to concentrate on the push press.  Pullups: 12-8-8-7-6.  For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,

Lower Body Vacation Workout

By | | , , , , ,
Comments Off on Lower Body Vacation Workout

So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version.  Could also swap Back Squats for Deadlifts.

Not for time do 3 rounds of Deadlift with the following rep scheme:

  • 5 x @ 185lbs/85kg
  • 3 x @ 205lbs/93kg
  • Max Reps @ 225lbs/102kg

Then for time do:

  • Row 2k
  • 50 x Box Jumps
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Air Squats

Results:   For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)