Category Archives: Duration

Deadlifts, Mountain Climbers and Kettlebell Swings

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4 rounds of

  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 30 seconds
  • 8 x Single Leg Deadlift Right
  • Rest 60 seconds

This one was inspired by Street Parking’s “Pyramids of Giza” Vault WOD…

For total time over all 3 parts

  • 40 x Mountain Climbers (r+l=1 rep)
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 40 x Deadlift @ 185lbs
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Results: Metcon 13:41

Ring Muscle Ups, Handstand Work and Row

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EMOM for 16 minutes alternate the following movements (8 rounds of each)

  • 2 x L-Sit Ring Muscle Ups
  • 30 second Handstand Hold

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 5 x Tuck Front Lever

Finisher, 8 rounds of 30 seconds on / 30 seconds off

  • Row

Results: Didnt get the full 30 seconds on some of the handstand holds since I was trying to be really close to the wall and as straight as possible…kept falling away from the wall. Probably need to face the wall instead of back to the wall. Row 80 calories including the extra slop between rounds.

Burpees, Cleans, Push Presses and Front Squats

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Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.

10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)

  • 3 x Burpees
  • 3 x Power Clean @ same weight as final Bear Complex weight from last week
  • 3 x Front Squat
  • 3 x Push Jerks/Press
  • 3 x Burpees
  • Rest 1:1

Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).

Bench Press and Ring Pullups then Pushups, KB Snatch and Row

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Max Effort Ring Pullups

Then AMRAP in 20 minutes

  • 8 x Ring Pushups
  • 12 x Kettlebell Snatch per Arm @ 16kg
  • 16 Calorie Row

Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.