Category Archives: Very Long (>20 min)

>20 minutes

Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

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Against running 12 minute clock, for time, do the following ladders

  • 10-15-20-25-30 x Kettlebell Swings
  • 15-12-9-6-3 x Handstand Pushups

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Box Jumps
  • 15-12-9-6-3 x Toes to Bar

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Burpees
  • 15-12-9-6-3 x TRX Reverse Rows (feet on a bench/box)

Results:  The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.

Run, Pushups, Situps and Pullups

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Back from vacation so thought I would start with something long and simple to get back into the swing of things.

Against a running clock for all 3 parts, for time do

Start with 3 rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Then run 5k

Then finish with 3 more rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Results:  35:33

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.