Category Archives: Short (<5 min)

<5 minutes

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.

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.