Category Archives: Very Long (>20 min)

>20 minutes

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

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3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.

Double Unders, Pullups, Dips, T2B, Rows, Situps and Tricep Extensions

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This WOD was inspired by a post on Instagram by thegymnasticscourse.

For max Pullups, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Strict Pullups

Rest 2 minutes, then for max Toes to Bar, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Toes to Bar

Rest 2 minutes, then for max Dips, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Ring Dips

Rest 2 minutes then for max Rows, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Reverse Rows

Rest 2 minutes, then for max Situps, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Situps @ 20kg

Rest 2 minutes, then for max Tricep Extensions, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Tricep Extensions

Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.

Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

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3 rounds of

  • 8 x Weighted Pullups @ 3kg

Then every 3 minutes for 9 minutes

  • 20 x Cable Pulldowns @ 50lbs

3 rounds for time

  • 10 x Dips
  • 15 Calorie Row
  • 20 x Single Kettlebell Strict Press @ 14kg Left
  • 20 x Single Kettlebell Strict Press @ 14kg Right
  • 25 x Goblet Squats @ 24kg
  • 30 x Pushups

Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.

Pullup Work then Run

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3 rounds, resting 2 minutes per round

  • 9 x Pullups
  • 12 x Dips

Then 3 rounds of

  • 8 x TRX Reverse Rows
  • 8-10 x TRX Tricep Extensions

Then accumulate

  • 25 x Jumping Bar Muscle Ups / Bar Muscle Up Transitions

Then as finisher

  • Run 5k

Results: Pullups 9-9-8. Dips 12-12-12. Jumping Muscle Ups worked better than I expected. Started with a high step and was able to reduce it down to just 3 risers once I got the transition down. Saved the run for later in the day so there was about a 5 hour pause between the gymnastics session and the run.

Jumping Muscle Ups