Category Archives: Focus Area

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

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.

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

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Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.

Front Squats then Deadlifts, HPC and Lunges

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3 rounds increase weight per round of

  • 5 x Zombie Squats

Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy

  • 3 x Front Squat

Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.

  • 4 x Deadlift @ 50kg
  • 3 x Hang Power Clean @ 50kg
  • 2 x Lunges with Bar in Front Rack (total, one per leg)

Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).

Bench Press then Dips and Pullups

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Inspired by some of RepWerks Instagram posts…

5 rounds work up to a heavy

  • 3 x Bench Press

Then accumulate

  • 50 x Dips (8 x Cable Pulldowns @ 35kg each time you break)

Then AMRAP in 5 minutes of

  • Weighted Pullups @ 10kg

Rest 3 minutes, then AMRAP in 5 minutes of

  • Strict Pullups

Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).