Category Archives: Very Long (>20 min)

>20 minutes

Weighted Pullups and Dips then a 30/30 TRX Complex

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3 rounds of

  • 6 x Weighted Pullup @ 10kg
  • Rest 1 minute
  • 8 x Weighted Dips @ 10kg
  • Rest 2 minutes

Then immediately following the last rest do one round of

  • 6 x Strict Pullups
  • Rest 1 min
  • 8 x Dips

Then 5 rounds of 30 second work, 30 second rest (25 minutes total)

  • TRX Pike Press
  • TRX Rear Foot Elevated Split Squat Left
  • TRX Pushup
  • TRX RFE Split Squat Right
  • TRX Tricep Extensions

Keep the TRX Straps at the same length throughout.

Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.

Power Cleans, HSPU, Deadlifts, KBS and Row

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5 rounds for time

  • 3 x Power Cleans @ 85-90% of 3RM
  • 9 x Handstand Pushups
  • 15 x Deadlifts
  • 21 x Kettlebell Swings @ 24kg
  • 15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.

Cleans and HSPU

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Take 15 minutes and warm up Squat Cleans

  • 10 x Muscle Clean @ Empty Bar
  • 10 x Strict Press @ Empty Bar
  • 10 x Front Squat @ Empty Bar
  • 5 x Hang Power Clean @ 65lbs/30kg
  • 5 x Strict Press @ 65lbs
  • 5 x Front Squat @ 65lbs
  • 5 x Hang Power Clean @ 95lbs/43kg
  • 5 x Strict Press @ 95lbs
  • 5 x Front Squat @ 95lbs
  • 3 x Tempo Clean @ 110lbs/50kg
  • 3 x Strict Press @ 110lbs
  • 3 x Front Squat @110lbs
  • 1.1.1.1.1 x Squat Clean @110lbs

Another Wodwell CF WOD from Instagram.

  • 30 x Squat Cleans @ 120lbs/55kg
  • 15 x Handstand Pushups
  • 20 x Squat Cleans @ 120lbs/55kg
  • 10 x Handstand Pushups
  • 10 x Squat Cleans @ 120lbs/55kg
  • 5 x Handstand Pushups

Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…

https://youtube.com/shorts/m9H7KvL6Zzc?feature=share

Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.

The Seven

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A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.

7 rounds for time (time cap 30 minutes)

  • 7 x Handstand Pushups
  • 7 x Dumbbell Thrusters @ 14kg per hand
  • 7 x Toes to Bar
  • 7 x Deadlifts @ 185lbs/84kg
  • 7 x Burpees
  • 7 x Kettlebell Swings @ 32kg
  • 7 x Pullups

Results: Metcon 29:18. Good long grind to get the week started.

Monster Core Workout

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Inspired by Heather Blackfit’s Core Workout from May 21.

4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.

  • V-Ups
  • Russian Twist @ 12kg
  • Planks
  • TRX Knee Tucks
  • Side Plank Left
  • Stability Ball Forearm Saws
  • Side Plank Right
  • Mountain Climbers (slow making contact with arm per rep)
  • Pike Leg Lift Overs

Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.