Category Archives: Very Long (>20 min)

>20 minutes

Row, Deadlifts, Burpees, Thrusters and Lunges

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Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

KBS, Row, RFE Split Squats, Overhead Presses and T2B

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Buy in

  • 100 x Kettlebell Swings @ 24kg (break as needed)

Immediately followed by EMOM for 20 minutes rotate through the following 5 movements (4 rounds of each)

  • 12 x Seated Overhead Press Left @ 14kg
  • 12 x Seated Overhead Press Right
  • 12 x Rear Foot Elevated Split Squat Left Leg @ 2 x 14kg Kettlebell
  • 12 x Rear Foot Elevated Split Squat Right Leg
  • 12 x Toes to Bar

Immediately followed by

  • 1000m Row

Results: 29:02.