Category Archives: Core

Deadlifts and Box Jumps then a KB Complex

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4 rounds of

  • 6 x Touch and Go Deadlift @ 135lbs/106kg (heavier than last time)
  • Rest 30 seconds
  • 10 x Box Jumps
  • Rest 2 minutes

Then EMOM for 20 minutes with a single Kettlebell

  • 16 x Suitcase Deadlifts @ 24kg Left
  • 16 x Suitcase Deadlifts Right
  • 8 x Alternating Kneel Stand with LB in Front Rack Left
  • 8 x Alternating Kneel Stand with LB in Front Rack Right
  • 16 x Kettlebell Swings

Results: Done as shown.

Handstand Work and Deadlifts then DUs, Pullups and HSPU

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Take 15 minutes and work on Handstands.

Then based on a RepWerks series off Imstagramm… 4 rounds of

  • 6 x Touch and Go Deadlift @ 75% of 10RM set on 31. March

Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of

  • 20 x Double Unders
  • 5 x Handstand Pushups
  • 5 x Strict Pullups

Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.

Hip Thrusts then Deadlifts and Row

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5 rounds

  • 8 x Hip Thrusts, increase weight per round
  • 10 x Pike Lifts
  • 10 x Russian Tiwst @ 5kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 10 x Deadlift @ Heaviest weight from above
  • Row 500m

Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.