Category Archives: Short (<5 min)

<5 minutes

Presses then Core Tabatas and Hip Extensions

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Every 2 minutes for 10 minutes

  • 3 – 4 x Strict Press

Then every 2 minutes for 10 minutes

  • 3 – 4 x Push Press @ final weight from Strict Presses

Then a standard Tabata alternating

  • Mountain Climbers
  • Dynamic Planks (Up to hands-down to elbows)

Then a standard Tabata alternating

  • Superman Hold
  • Hollow Hold

Then not for time

  • 30 x Weighted Hip Extensions @ 35lbs (shoulders on bench, 35lb plate on lap)

Results:  Strict Press finished with 3 x 135lbs. Push Press @ 135lbs.

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.

Strict Press and Planks then Burpees and Dips

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Based on the CF Invictus WOD from December 14.

Four rounds of

  • 4-6 x Strict Press @ 110lbs/50kg
  • Rest 30 seconds
  • 45 Second Side Plank each Side
  • Rest 30 Seconds

Then five sets for max reps of Dips…

Complete in 60 seconds:

  • 15 x Burpees
  • Max reps Unbroken Dips

Rest 60 seconds between sets.

Then not for time

Results:  First part was good, kept to 6 reps except the last round when only did 5.  Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

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Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps