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.

Bench Press, Bike and Toes to Bar

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5 rounds

  • 2 x Bench Press @ 100% of 2RM
  • 6 x Weighted Pullup @ 13kg

Then 3 rounds

  • 8 x Straight Arm Cable Pulldowns @ 80lbs
  • 15 x Dumbbell Incline Bench @21kg

Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)

  • 1000m Bike
  • 12 x Toes to Bar

Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.