Category Archives: Very Long (>20 min)

>20 minutes

HSPU, DUs, Lunges and Devil Presses

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Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.

Bench Press, Pullups, Pulldowns and Row

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5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

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3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.