Category Archives: Core

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By | | , , , , ,
2 Comments

5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Deadlifts and Dips then a Kettlebell EMOM

By | | , , , , ,
2 Comments

Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.

Deadlifts and L-Sit the HPC, Front Squats and V-Ups

By | | , , , , ,
Leave a comment

Take 5 rounds, working up to a heavy deadlift…

  • 4 x Deadlift (try and get heavier than 5RM from last time)
  • 30 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then 3 rounds for time

  • 6 x Hang Power Clean @ 115lbs
  • 12 x Front Squat
  • 18 x V-Ups

Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

By | | , , , ,
1 Comment

Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.