Category Archives: Short (<5 min)

<5 minutes

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.

Bench Press and Pullups then Hand Release Pushups and Pullups

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A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.