Category Archives: Very Long (>20 min)

>20 minutes

Saturday Workout – 14.11.2015

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For time complete one round of each of the following couplets according to the rep scheme shown.  Rest as needed between rounds.

Part A –

  • 100-90-80-70-60-50-40-30-20-10 x Single Unders (or half as many Double Unders)
  • 1-2-3-4-5-6-7-8-9-10 x Pushups

Part B –

  • 10-9-8-7-6-5-4-3-2-1 x Box Jumps/Step-ups
  • 1-2-3-4-5-6-7-8-9-10 x Med Ball Cleans

Part C –

  • 10-20-30-40 x Lunges
  • 10-20-30-40 x Situps

Part D –

  • 1-2-3-4-5-6-7-8-9-10 x KB Swings
  • 10-9-8-7-6-5-4-3-2-1 x Burpees

Part E –

  • 9-15-21 x Cal Row
  • 9-15-21 x Ball Slams

Results:  Took longer than expected for a group workout (10 minutes per set).  Only could complete 4 rounds in 45 minutes.  My results were, Part A – 7 minutes, Part B – 6 minutes.  Part E – 5 minutes.

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

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.