Category Archives: Short (<5 min)

<5 minutes

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

By | | , , , ,
Comments Off on Plate Walks and Front Squats then Kettlebell Swings and V-Ups

Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂

Fit2Day Saturday Workout

By | | , , , , , , , ,
Comments Off on Fit2Day Saturday Workout

Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Turkish Getups with Grace (scaled)

By | | , , , , ,
Comments Off on Turkish Getups with Grace (scaled)

Not for time (take as much time as needed) do 3 rounds of:

3 x Turkish Getups @ 18kg per side

Then for time do:

30 x Clean and Jerk @ 43kg (95lbs)

Result:  Turkish Getups were good at 18kg!  Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53.  HR max=172 / ave=157.

hr_graph_08012015

HR Graph

Front Squats with Handstand Hold plus Burpees and Deadlifts

By | | , , ,
Comments Off on Front Squats with Handstand Hold plus Burpees and Deadlifts

Warm-up with Double Unders (100 – 150)

MWOD Exercises for Front Squats:  Wrist Distraction, Lat Stretch with External Rotation, Lunges.  Best videos from Kelly are here, here and here.

5 Rounds, not for time:

  • Front Squat 5-5-5-5-5
  • 30 Second Handstand Hold

For time perform the following:

  • 30 x Burpees
  • 10 x Deadlifts @ 60kg
  • 20 x Burpees
  • 10 x Deadlifts @ 60kg
  • 10 x Burpees
  • 10 x Deadlifts @ 60kg

Result:  Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg.  Metcon – 5:28