Category Archives: Full Body

Bench Press and Split Squats then Pushups and Row

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5 rounds

  • 5 x Bench Press @ 70% of 1RM
  • 8 x Front Foot Elevated Split Squat per leg @ 16kg per hand

Then 2 rounds of

  • Max Reps Foot Elevated Pushups

Finisher 2 rounds for max calories of a 20/10 Tabatta

  • Row

Results: Used 70kg for the Bench Press. Pushups 25 and 15 reps. Tabata 66 and 50 calories.

Muscle Ups and Pistols then KBS and Situps

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EMOM for 12 minutes

  • Odd Rounds – 3 x Ring Muscle Ups
  • Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)

Then for time

  • 5 x Kettlebell Swings @ 32kg
  • 50 x Abmat Situps
  • 10 x Kettlebell Swings
  • 40 x Abmat Situps
  • 15 x Kettlebell Swings
  • 30 x Abmat Situps
  • 20 x Kettlebell Swings
  • 20 x Abmat Situps
  • 25 x Kettlebell Swings
  • 10 x Abmat Situps

Results: Metcon 10:52.

Strict Press and Situps then Cluster and T2B

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5 rounds to work up to a heavy

  • 3 x Strict Press
  • Between each round do 20 x Abmat Situps
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 1 x Squat Clean and Press @ 3RM from above

Then, inspired by Street Paking’s workout from Aug 15, AMRAP in 15 minutes

  • 1 x DB Cluster @ 16kg per hand
  • 1 x Toes to Bar
  • 2 x DB Clusters
  • 2 x T2B
  • 3 x DB Custers
  • etc.

Results: Strict Press got up to 130lbs/59kg with rep scheme 8-5-3-3-3. Metcon 10 rounds plus 6 reps

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!