Category Archives: Very Long (>20 min)

>20 minutes

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.

Front Squats then 2017 Regional Games Workout #1 Modified

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Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Strict Press, Farmers Carry, Bent Rows and Goblet Squats

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Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

  • Station 1: 8 – 12 x Strict Press @ 110lb/50kg
  • Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
  • Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
  • Station 4: 16 – 20 x Goblet Squats @ 24kg

Results:  Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round

Row, Clean and Jerk

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Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean and Jerk

Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):

  • Row 500 Meters
  • 5 x Clean and Jerk

Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.