Category Archives: Short (<5 min)

<5 minutes

Front Squats then Situps, Pull Throughs, Devil Press and T2B

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Take 15 minutes and work up to a heavy

  • 3 x Front Squats

Then every 2 minutes for 10 minutes (5 sets)

  • 12 x Front Squats @ 60% of weight from above

Then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Rest 2 minutes then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.

Back Squat then BJ, Pushups and Power Cleans

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Got my gym setup again so will work on building strength for the next couple of weeks by following a program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then ‘Full Tilt’ WOD from Wodwell…. 3 rounds for time

  • 21 x Box Jumps
  • 15 x Pushups
  • 9 x Hang Power Clean @ 95lbs

Results: Worked up to 165lbs for the first part. Used 100lbs for part 2. Metcon 6:46.

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.

Squat Snatch then OHS and Box Jump Overs

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3 rounds of using an empty bar (watch this video on Sotts Press Progressions)

  • 3 x Power Snatch
  • 3 x Sotts Press (choose level)
  • 3 x Overhead Squat

Then 3 rounds of

  • 3 x Snatch Balance

Then every 2 minutes for 10 minutes, build to a heavy double

  • 1 x Hang Squat Snatch
  • 1 x Squat Snatch

Then for time 12-9-6 of

  • Overhead Squats @ 75lbs
  • Box Jump Overs

Results: Worked up to an 80lbs Squat Snatch. Actually ended up doing 2 hang squat snatches plus a full snatch. Metcon 3:50.