Category Archives: Very Long (>20 min)

>20 minutes

500 Kettlebell Swings and Handstand Pushups

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This is the third time I did this workout.  In November of 2015 did it two weeks in a row in 44:50 and 43:57.

For time, do 5 rounds of

  • 10 x Kettlebell Swings + 2 x Handstand Pushup
  • Rest 30-60 Seconds
  • 15 x Kettlebell Swings + 4 x Handstand Pushups
  • Rest 30-60 seconds
  • 25 x Kettlebell Swings + 6 x Handstand Pushups
  • Rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13.  Total time including all rest  45:29.

Russian Twists, Situps and Mountain Climbers then Deadlifts

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For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Abmat Situps

Then take 15-20 minutes and work up to a heavy

  • 3 x Deadlifts

Rest at least 2 minutes between lifts.

Results:  Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps.  Deadlifts 135-155-170-185-205-225-275lbs/125kg. 

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.