Category Archives: Very Long (>20 min)

>20 minutes

Back Squats and Split Squats then T2B, Step Overs and Row

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5 rounds to work up to a heavy

  • 3 x Back Squat

Then 3 rounds of

  • 5 x Rear Foot Elevated Split Squats @ 50% of above weight

Then the “Tripoli” WOD from Wodwell CF…

3 rounds for time

  • 18 x Toes to Bar
  • 30 x Dumbbell Box Step Overs @14kg per Hand (total)
  • 42 Calorie Row

Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.

Cleans, Presses and Bike

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CF New England’s “The Sweet Escape” WOD.

For time

  • 15 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike (stationary bike)
  • 12 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike
  • 9 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike

* Every time you break do 500m penalty lap on the Bike.

Results: 25:22 (first round bike resistance set to 16/24, 2nd and 3rd rounds set to 18/24). Did not have to do any penalty laps but the last couple of reps per round were a challenge and 25 minutes is long enough :).

Wall Balls, HSPU and Power Cleans

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The Holleyman WOD from WODwell on Instagram…

30 rounds for time (time cap 30 minutes)

  • 5 x Wall Balls
  • 3 x Handstand Pushups
  • 1 x Power Clean

Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…

Core Work then Row, Renegade Rows and BBJs

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3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds (total of 27 reps per set)

Then 10 rounds for time (time cap 30 minutes)

  • Row 250m
  • 6 x Renegade Rows @ 12kg (r+l=1 rep)
  • 8 x Burpee Box Jumps

Results: Core workout was a repeat and still really hard. Metcon 28:49.

Weighted Pullups and MU Transitions then TGUs, KBS and KB Front Squats

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Spend 15 minutes working on

  • Ring Muscle Up Transitions

Then 5 rounds of

  • 1-2 x Weighted Pullup @ 20kg

Then a modified version of the Arnie benchmark WOD… For time

  • 15 x Turkish Getups @ 16kg, Right Arm
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Left Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Right Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 15 x Turkish Getups @ 16kg, Left Arm

Results: Meton 21:40. Very interesting workout… never did that many TGUs in a row (Rx is 21 but that would take too long).