Category Archives: Duration

Back and Front Squats then a KB Finisher

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4 sets of

  • 6 x Pause Back Squats @ 80% of 3RM

Then 2 sets of

  • 20 x Front Squats @ 50% of Back Squat Weight above

Then a Kettlebell finisher from Joeller Blades on Instagram..

In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes

  • 2 x Kettlebell Deadlift
  • 2 x Kettlebell Cleans
  • 2 x Kettlebell Squats
  • 2 x Kettlebell Push Press
  • Repeat on other side

Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.

Deadlifts, Lunges and Box Jumps

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5 rounds of

  • 3 x Touch and Go Deadlift @ 1.7 x Bodyweight

Then baded on the Street Parking Tutankhamen Vault WOD…

AMRAP in 14 minutes

  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings @ 32kg (Rx is Box Jumps)
  • 2 x Deadlift @ 155lbs
  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings
  • 4 x Deadlift @ 155lbs
  • etc. adding 2 DL per round

Results: Used 265lbs/120kg for the Deadlifts. Metcon 8 rounds plus 9 reps.

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

Strict Press then Burpee Pullups and Squat Cleans

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Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • 6-8 x Bench Supported Dumbbell/Kettlebell Bent Rows per Arm @ 24kg

Then Street Parking WOD from 7 Feb.

6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans @ 95lbs

Rest 3 minutes, then 6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans

Results: Used 105lbs for the Presses. Metcon 20:47 (8:10 and 9:37 each round). Broke Cleans into 4+2 to save my grip. Great workout.