Category Archives: Duration

Weighted Pullups and Cable Pulls then Row and BB Rows

By | | , , , , ,
Comments Off on Weighted Pullups and Cable Pulls then Row and BB Rows

Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.

Hip Thrusts and FFE Split Squats then Bike and Pistols

By | | , , , , ,
1 Comment

5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

Bench Press then a KB Complex

By | | , , , ,
1 Comment

4 rounds of

  • 3 x Bench Press @ 98% of 3RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

  • Minute 1 – 10 x KB Swings to Face Pull
  • Minute 2 – 8 x KB Palm Clean to Reverse Lunge
  • Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.

Rowing Lumberjack 20

By | | , , , , ,
1 Comment

Variation on the Lumberjack 20. Try to keep it under 30 minutes.

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Pullups
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 28:53. Did Strict pullups which were very slow after all the pulling on the rower. Still met my goal.

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

By | | , , , , ,
1 Comment

Today’s workout a Crossfit Interlaken…

5 rounds

  • 3 x Deadlift (increase weight)
  • 5 x Seated Dumbbell Press @ 17.5kg
  • 10 x Paloff Press per side

Then AMRAP in 12 minutes

  • 20 x American Kettlebell Swings @ 24kg
  • 12 x Kettlebell Pull Through @ 20kg
  • 12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.