Category Archives: Short (<5 min)

<5 minutes

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.

 

SRCF Shoulder Press WOD from 12 May 2016

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Not for time do 7 rounds of:

  • 3 x Strict Press

Increase weight each round.

Then in 2 minutes do max points of shoulder to overhead.  Use weight that is 65% of 3 rep max.

  • 5 points for Strict Press
  • 3 Points for Push Press
  • 1 Point for Push Jerk

Results:  Got up to 3 x 135lbs.  For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.

Bench Press and Weighted Pullups then 100 Wall Balls

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Not for time do 5 rounds of:

  • 3 – 5 x Bench Press
  • 3 x Weighted Pullups

Then for time do 100 Wall Balls @ 9kg

Results:  Increased bench press weight up to around 80kg/160lbs (not sure anymore).  For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total.  Wallballs done in 6:52.

OHS then 3 rounds of Pullups, Pushups and Double Unders

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Not for time do 5 rounds of

5 x Overhead Squats, increase weight every set

Then do AMRAP in 3 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x  Pronated Grip Pullups (chinups)
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x Hammer Pullups
  • 10 x Pushups
  • 20 x Double Unders

Results:  For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg.  AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.

Front Squats and Presses then Thrusters and Rows

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Do three rounds of the following, concentrate on form:

  • 5 x Front Squats @ 43kg
  • 5 x Strict Press @ 43kg

Then for time do 21-15-9 of:

  • Thrusters @ 30kg
  • TRX Rows

Then EMOM for 10 minutes do:

  • Odd Minute – 5 x Barbell Rollouts
  • Even Minute – 10 x TRX Knee Tucks

Results:  Did the AMRAP in 5:25.