Category Archives: Very Long (>20 min)

>20 minutes

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.

Weighted Pullups then Bench Press and Row

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Tempo Weighted Pullup @ 10kg (3 second ascent, 1 second hold, 3 second descent)

Then for time

  • Row 1000m
  • 30 x Bench Press @ Body Weight
  • Row 1000m
  • 20 x Bench Press @ Body Weight
  • Row 1000m
  • 10 x Bench Press @ Body Weight

Results: Metcon 31:31 @ 70kg. Tough one…

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.