Category Archives: Very Long (>20 min)

>20 minutes

Pause Back Squats then Bike, MUs and DL

By | | , , , ,
Comments Off on Pause Back Squats then Bike, MUs and DL

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.

Back Squats then Goblet Squats, T2B and KB Marches

By | | , , , ,
2 Comments

5 rounds to work up to a

  • 3 x Pause Back Squats with 3 second pause at bottom

For time 21-18-15-12-9-6-3 of

  • Goblet Squats @ 32kg
  • Toes to Bar

After each set do

  • 25 x Single Kettlebell Standing Farmer Carry Marches per side @ 32kg (do 25 with KB in left hand then 25 with KB in right hand for a total of 50 steps)

Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.

Row and Bike

By | | , , ,
Comments Off on Row and Bike

Crossfit New England’s “Sweat Equity” WOD…

For time, time cap 28 minutes.

  • 1000m Bike
  • 500m Row
  • 2000m Bike
  • 1000m Row
  • 3000m Bike
  • 1500m Row

Results: 27:26. Well designed workout… both exercises ended up at around the same time per round. Had to push to get in under the time cap.

Run then Pullup and Dip Work

By | | , , , ,
Comments Off on Run then Pullup and Dip Work

Started with a 6k run.

Then 10 rounds of

  • 1 x Strict Chest to Bar Pullups (as high as possible)

Then 6 rounds of

  • 5 x Unbroken Strict Pullups

Then 1 round of

  • 10 x Dips

Then 3 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Full Dips
  • 4 second hold

Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.