Category Archives: Short (<5 min)

<5 minutes

Back Squats, then Front Squats, Toes to Bar and Row

By | | , , , ,
1 Comment

Take 15-20 minutes and work up to a heavy

  • 3 x Back Squats

Took the next part from CF New England WOD from April 3, 2018.

AMRAP in 4 minutes of

  • 7 Cal Row
  • 21 x Toes to Bar
  • 21 x Front Squats @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 15 x T2B
  • 15 x Front Squats @  115lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 9 x T2B
  • 9 x Front Squats @ 135lbs

Results:  For the Back Squats got up to 205lbs/93kg.  For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round).  Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.

Back Squats, Pullups and Pike Press then Pullups, DB Snatch, Goblet Squats and T2B

By | | , , , ,
1 Comment

5 rounds of

  • 3 x Back Squats
  • Rest 30 seconds
  • 5 x Strict Pullups
  • 10 x Pike Press
  • Rest 2 minutes

Then 4 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Snatch @ 21kg

Rest 2 minutes, then 4 rounds for time

  • 8 x Goblet Squats
  • 8 x Toes to Bar

Results: Back Squats 135-165-185-210-220lbs/100kg.  Metcons 3:45 and 3:35.

Sumo Deadlift Highpull and Double Unders

By | | , , , ,
1 Comment

5 sets of

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

  • 10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

  • 3 x SDLHP

Then AMRAP in 6 minutes of

  • 30 x Double Unders
  • 3 x SDLHP

Results:  For the deadlifts 115-145-165-185-200lbs.  SDLHP warm up 45-65-80 then 95-110lbs.  Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Bench Press then Reverse Lunges, DB Snatch and Dips

By | | , , , ,
1 Comment

Warm up with 2 rounds of

  • 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

  • 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

  • Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

  • 30 x Front Rack Reverse Lunge @ 110lbs/50kg
  • 30 x Dumbbell Snatch @ 21kg
  • 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.

TRX Core Work then Cleans, Deadlifts and S2OH

By | | , , , ,
1 Comment

Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.