Category Archives: Very Long (>20 min)

>20 minutes

Bench Press and Bent Rows

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3 rounds

  • 5 x Bench Press @ 90-95% of 3RM (heavier than last time)

5 rounds of

  • 8 x Close Grip Bench Press @ 60-65% of 3RM
  • 10-12 x Single Dumbbell Bent Rows Left @ 20kg
  • 10-12 x Single Dumbbell Bent Rows Right
  • Rest 90 seconds

Results: For the Bench Press last time used 90% of 3RM which was 170lbs, this time 175lbs/80kg but could inly get 4 reps on last round. For the Close Grip Bench used 110lbs.

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.