Category Archives: Duration

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Kettlebells and Run, then Pullups

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Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.

For time perform:

  • 50 x Kettlebell Swings @ 24kg
  • Run 1 mile / 1500 meters
  • 50 x Kettlebell Swings @ 24kg

Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:

  • Hammer Grip
  • Narrow Grip Pullup (Hands as close together as possible)
  • Narrow Grip Chinup (Hands as close together as possible)
  • Wide Grip Pullup (Outside shoulders)
  • Regular Pullup (Shoulder width grip)

Results:  I did the first round kettlebell swings unbroken.  The mile I did in 7:34, 4:22 per km.  Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run.  For the pullups performed 8-6-6-5-3.