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Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Weighted Pullups & Dips then T2B and Burpees

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Perform 4 rounds of:

  • 5 x Weighted Pullups with Hammer Grip @ 15kg
  • Rest 60-90 seconds
  • 5 x Weighted Dips @ 25kg
  • Rest 60-90 seconds

Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees.  So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.

  • 8 x Toes to Bar
  • Max reps Burpees

Results:   Pleasantly surprised at how well the dips and pullups went.  Completed full rounds of each.  In part 2 completd 81 Burpees.  Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.