Category Archives: Very Long (>20 min)

>20 minutes

EMOMS of Split Squats, Bench Press, Pullups

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EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).

Then every 2 minutes  for 6 minutes (3 rounds) do:

Then every 2 minutes for 6 minutes (3 rounds) do:

Results:   Had to break in the last round both the bench press and pullups,  Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.

 

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

EMOM of 3 Couplets

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EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.

Saturday Workout 30.05.2015

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Saturday workout I ended up doing because only 6 people showed up to the workout.

Part A: Row 1000m

Part B: AMRAP in 8 minutes:

  • 8 x Burpees
  • 8 x Weighted Reverse Lunges
  • 8 x TRX Rows

Part C: AMRAP in 8 minutes:

  • 8 x Box Jump Overs
  • 8 x Push Press
  • 8 x Dips

Part D: AMRAP in 8 minutes:

  • 8 x Ball Slams
  • 8 x Goblett Squats
  • 8 x Pushups

Results:  I tested before everyone arrived and didn’t count the rounds I did but seemed like a good workout.   Also only did 500m for Part A as my warm up in 1:46, then Part B and Part C.  Ran out of time for part D since people started to show up :-).