Category Archives: Very Long (>20 min)

>20 minutes

Back Squats and Pullups then Gymnastics Work and a Bike Finisher

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4 rounds of

  • 6 x Back Squat @ 75% of 3RM
  • 6 x Weighted Pullups @ 10kg

EMOM for 10 minutes

  • 2 x Ring Muscle Up Transitions (start seated on floor)

The 5 rounds of

Then iFIT Bike routine finisher…

Results: Used 175lbs for the Back Squats. Was able to get both MUs in the same minute on most rounds. After round 5 raised the rings so my butt was off the floor.

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.