Category Archives: Full Body

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.

Pullups and Pistols then Cleans, Front Squats, Presses and Pullups

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3 rounds

  • Max Reps Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Pistol Squats per Leg
  • Rest 2 minutes

5 rounds for time with a 1:1 work to rest ratio between rounds

  • 2 x Power Clean @ 135lbs/61kg
  • 5 x Front Squat
  • 2 x Push Press
  • 10 x Pullups
  • Rest 1:1

Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.

Rowing Lumberjack 20

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Variation on the Lumberjack 20. Try to keep it under 30 minutes.

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Pullups
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 28:53. Did Strict pullups which were very slow after all the pulling on the rower. Still met my goal.

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

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Today’s workout a Crossfit Interlaken…

5 rounds

  • 3 x Deadlift (increase weight)
  • 5 x Seated Dumbbell Press @ 17.5kg
  • 10 x Paloff Press per side

Then AMRAP in 12 minutes

  • 20 x American Kettlebell Swings @ 24kg
  • 12 x Kettlebell Pull Through @ 20kg
  • 12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.

Power Cleans and Front Squats then Deadlifts and Burpees

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5 rounds increasing weight per round

  • 1.1.1 x Power Cleans (pause and reset between reps)
  • 6 x Front Squat with same weight after each set of Power Cleans

Then 2 rounds of

  • 20 x Alternating Goblet Reverse Lunge @24kg (total, 10 per leg)

Then for time 21-15-9 (half the Donnie Hero WOD)

  • Deadlifts @ same as final PC weight above (Rx is 100kg)
  • Burpees

Results: 95-125-135-145-155lbs/70kg. Metcon 6:57.