Category Archives: Short (<5 min)

<5 minutes

Strict Press and Weighted Pullups then Row, Push Press and Pullups

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Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.

Plank Complex then OH Walking Lunges and KB Swings, Pushups and T2B

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Perform 2 rounds for time of:

  • 60 Second Front Plank
  • Rest 15 seconds
  • 60 Second Left Side Plank
  • Rest 15 seconds
  • 60 Second Right Side Plank
  • Rest 15 seconds

Then do 6 sets of the following, rest 30 seconds between sets:

  • 6 x Overhead Walking Lunges with an empty bar (45lbs/20kg)

Then do 3 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Toes to Bar

Results:  For the metcon finished in 5:40.

Clean Complexes

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Perform the following 4 set clean complex, try to do unbroken but break if needed.  Rest between sets:

  1. 3 x High Hang Clean (hips) / 3 x Hang Clean (below the knee) / 3 x Power Clean @ 95lbs/43kg
  2. 3 x High Hang Clean / 3 x Hang Clean / 3 x Power Clean @ 115lbs/52kg
  3. 3 x Hang  Clean / 3 x Power Clean @ 135lbs/61kg
  4. 3 x Power Clean @ 155lbs/70kg

AMRAP in 4 minutes of:

  • 10 x Power Cleans @ 115lbs
  • 20 x Pullups

Results:  For the AMRAP, 1 round plus 13 reps.

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.