Category Archives: Very Long (>20 min)

>20 minutes

Deadlifts, Bench Press, Cleans and Bike

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Taken from CF New England’s “Lethal Linda” WOD using Rx weight from Linda…

AMRAP in 5 minutes of

  • Deadlift @ 230lbs (1.5 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Bench Press @ 155lbs (1 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Squat Cleans @ 115lbs (0.75 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Results: Nice Sunday WOD… needed the 5 minute “rest” to change weights and prep for the next round… 33-23-21 reps and 6.24km bike total (2-2.2km per round).

Front Squat, Push Press and Farmer Carry Step Overs

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3 rounds of

*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.

Then take `15 minutes and work up to a heavy

  • 2 x Front Squat

Then, based on the CF New England “Burnin’ Up” WOD, for time

  • 20 x Farmer Carry Low Step Overs @ 20kg per hand (total, 10 per side) or 30m Farmer Carry
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs
  • 20 x Farmer Carry Step Overs
  • 2 x Front Squat
  • 2 x Push Press
  • …
  • 20 x Farmer Carry Step Overs
  • 10 x Front Squat
  • 10 x Push Press

Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Deadlifts, DB S2OH and Bike

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For time

  • 20 x Deadlift @ 60% of 1RM
  • 20 x Dumbbell Shoulder to Overhead @ 16kg
  • 2000m Stationairy Bike
  • 15 x Deadlift @ 70%
  • 15 x Dumbbell Shoulder to Overhead
  • 1500m Stationairy Bike
  • 10 x Deadlift @ 80%
  • 10 x Dumbbell Shoulder to Overhead
  • 1000m Stationairy Bike
  • 5 x Deadlift @ 90%
  • 5 x Dumbbell Shoulder to Overhead
  • 500m Stationairy Bike

Results: Used 180-210-240-270lbs for the Deadlifts. 23:52.