Category Archives: Short (<5 min)

<5 minutes

Cleans and Presses then Wallballs and T2B

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3 rounds, complete to each set (TGU plus RL) using the same arm then switch an use the other, to count one round.

  • 3 x Turkish Getups @ 16kg per Arm
  • 3 x Reverse Single Arm Overhead Lunge @ 16kg (R+L=1rep)

Then 3 rounds using only an empty bar

  • 3 x Power Clean
  • 3 x Strict Press
  • 3 x Push Press

Then 5 rounds

  • 1 x Hang Power Clean
  • 2 x Strict Press
  • 4 x Push Press

Increase weight per round.

Then for time starting with 5 x Toes to Bar and then EMOM stop and do 5 x Toes to Bar

  • 100 x Wallballs/Sandbag Thrusters

Results: Clean/Press Complex 95-105-115-125-130lbs. Metcon 5:35.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.