Category Archives: Duration

Saturday Workout – 14.11.2015

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For time complete one round of each of the following couplets according to the rep scheme shown.  Rest as needed between rounds.

Part A –

  • 100-90-80-70-60-50-40-30-20-10 x Single Unders (or half as many Double Unders)
  • 1-2-3-4-5-6-7-8-9-10 x Pushups

Part B –

  • 10-9-8-7-6-5-4-3-2-1 x Box Jumps/Step-ups
  • 1-2-3-4-5-6-7-8-9-10 x Med Ball Cleans

Part C –

  • 10-20-30-40 x Lunges
  • 10-20-30-40 x Situps

Part D –

  • 1-2-3-4-5-6-7-8-9-10 x KB Swings
  • 10-9-8-7-6-5-4-3-2-1 x Burpees

Part E –

  • 9-15-21 x Cal Row
  • 9-15-21 x Ball Slams

Results:  Took longer than expected for a group workout (10 minutes per set).  Only could complete 4 rounds in 45 minutes.  My results were, Part A – 7 minutes, Part B – 6 minutes.  Part E – 5 minutes.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.

Squat Cleans and Pullups then Thrusters and Burpees

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Every 3 minutes for 12 minutes (4 rounds) do

  • 5 x Squat Cleans @ 50kg
  • 5 x Pullups

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • Ascending: Burpees
  • Descending: Thrusters @ 43kg

Then 5 rounds of 15/30 L-Sits.

Results: Ladders took exactly 8 minutes as I was hoping.

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.