Category Archives: Core

Deadlifts then Lunges, Pullups and OH Press

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3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Run then KB DL, L-Sits and Marches

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Warm up

  • Run 4k

Then 3 rounds

  • 10 x Kickstand Deadlift @ 32kg
  • Rest 30 seconds
  • 15 second L-Sit
  • Rest 2 minutes

Then using a single Ketttlebell

  • 50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
  • Rest 1 minute
  • 50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

DLs and Pike Lifts then DLs, Bent Rows and K2B

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Every 2 minutes for 12 minutes

  • 3 x Deadlift @ 120kg/265lbs
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

  • 16 x RDL plus Bent Rows @ 95lbs/43kg
  • 8 x Knees to Elbow
  • 8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.