Category Archives: Short (<5 min)

<5 minutes

TRX Core Work then Muscle Up Progressions and a Row

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4 rounds of

  • 3 x TRX Pike Press
  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • Repeat for 3 sets

Then 3 rounds

  • 6 x Jumping Muscle Ups with Slow Descent

Then EMOM for 10 minutes alternate

  • Even Minute: 3-5 x Archer Pullup Left
  • Odd Minute: 3-5 x Archer Pullup Right

Finisher, for total Calories 8 rounds of

  • 30 seconds Row
  • 30 seconds Rest

Results: Only could manage 3 Archer Pullups per round. Row 80 calories… 10 per round.

Deadlifts and Bent Rows then Double Unders and Toes to Bar

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5 rounds

  • 3 x Deadlift

2 rounds of

  • 6 x Single Leg Deadlift plus Single Arm Bent Row @ 24kg per Leg/Arm

For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.

For time

  • 300 x Double Unders
  • Every time you break stop and do
  • 5 x Toes to Bar

Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.

Strict Press then Thrusters and Double Unders

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Take 15 minutes and work up to a heavy

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Push Press @ 75% from Max above

Then for time

  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 50 x Double Unders
  • 8 x Thrusters
  • 40 x Double Unders
  • 6 x Thrusters
  • 30 x Double Unders
  • 4 x Thrusters
  • 20 x Double Unders
  • 2 x Thrusters
  • 10 x Double Unders

Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.