Category Archives: Duration

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.

RFE Split Squats then Burpees, Front Squats and Situps

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3 rounds of

  • 5 x Rear Foot Elevated Split Squat Each Leg @ 20kg Dumbbell per Hand
  • Rest 2 minutes between rounds

Then inspired by Street Parking’s Kemet Vault WOD…

3 sets for time

  • 5 x Burpees
  • 9 x Front Squats @ 110lbs
  • 7 x Weigthed Situp with 25lbs Plate
  • Repeat for 3 rounds
  • Rest 1 minute between sets

Results: Similar to another Street Parking WOD on Jan 5, but increasing the Front Squats from 7 reps and rounds to 9 reps and rounds. Metcon 14:27 – 4:04/4:13/4:10.

Kettlebell Lunges, Swings and Pushups

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AMRAP in 20 minutes

  • 2 x Goblet Hold Alternating Lunge @ 24-32kg (total, 1 rep each leg)
  • 2 x Kettlebell Swing @ 32kg
  • 2 x Pushups with Hands on Kettlebell Ball
  • 4 x Goblet Hold Alternating Lunge @ 24-32kg (total, 2 reps each leg)
  • 4 x Kettlebell Swing @ 32kg
  • 4 x Pushups with Hands on Kettlebell Ball
  • etc.

Results: 8 rounds plus 44 reps. Had to reduce the weight on the lunges to 24kg after round 6 since my hands were too sweaty and I was feeling like I was going to drop the 32kg KB.