Category Archives: Duration

Front Squats and Lunges then a Kettlebell Circuit

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6 rounds of

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds of

  • 16 x Alternating Front Foot Elevated Goblet Reverse Lunge @ 24kg (total 8 per leg)
  • Rest 1 minute between rounds

Then the latest 5-Round-Circuit from Joellerblades on Instagram… 5 rounds for time using two Kettlebells

  • 16 x Alternating Kettlebell Bent Rows @ 14kg per hand
  • 8 x Kickstand Deadlift Left Leg forward @ 14kg per hand
  • 8 x Kickstand Deadlift Right foot forward @ 14kg per hand
  • 8 x Squat Clean @ 14kg per hand

Results: Used 185lbs for the Front Squat. Metcon 11:07.

Pullups and Strict Press

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Did a 4 hour hike in the snow earlier so just a quick session to finish the day.

Every 30 seconds for 20 minutes rotate through (4 rounds of each)

  • 3-5 x Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Chin Up
  • 3 x Strict Press @ 85lbs
  • 3-5 x Wide Grip Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullup Left side
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullups Right side
  • 3 x Strict Press @ 85lbs

Results: Two rounds of pullups with 5 reps and two rounds with 3 reps.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.

Pullups and Rows then Lumberjack 20 with a Bike

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10 rounds

  • 3 x Weighted Pullup @ 15kg

Then accumulate

  • 30 x Straight Arm Cable Pulldowns @ 70lbs

Lumberjack 20 with Biking instead of Running or Rowing. For time:

  • 20 x Dumbbell Deadlifts @ 20kg per hand
  • Bike 800 meters
  • 20 x Kettlebell Swings @ 32kg
  • Bike 800 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Bike 800 meters
  • 20 x Burpees
  • Bike 800 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Bike 800 meters
  • 20 x Alternating Box Step Ups (r+l=1rep)
  • Bike 800 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Bike 800 meters

Results: Metcon 24:47. Last set of Squat Cleans was very hard.

Bench Press then Dips, Burpees, Deadlifts, T2B and DB Thrusters

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6 rounds of

  • 4 x Bench Press @ 85% of 2RM

Then 2 rounds of

  • Max effort Weighted Dips @ 10kg

Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…

  • Deadlift plus Bent Row @ 120lbs
  • Burpees
  • Toes to Bar
  • DB Thrusters @ 16kg

Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.