Category Archives: Format

Back Squats and Lunges then Thrusters, KB Swings and T2B

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5 rounds

  • 6 x Back Squats @ 85% of 1RM

Then 3 rounds of

  • 10 x Forward plus Reverse Lunge Step-Through Left Leg @ 14kg per hand in Farmer Carry
  • Rest 30 seconds
  • 10 x Forward plus Reverse Lunge Step-Through Right Leg @ 14kg per hand
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Left
  • 8 x Kettlebell Swing @ 32kg
  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Right
  • 8 x Toes to Bar

Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.

Pullups, Dips, Barbell Rows and Pushups

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After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Regionals Workout 12.4 (modified and scaled)

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For time

  • 50 x Back Squat @ 95lbs
  • 40 x Pullups
  • 30 x Shoulder to Overhead @ 95lbs
  • 50 x Front Squats @ 65lbs
  • 40 x Pullups
  • 30 x S2OH @ 65lbs
  • 50 x Alternating Overhead Reverse Lunges @ 45lbs (25 per leg))
  • 40 x Pullups
  • 30 x S2OH @ 45lbs

Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.

Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

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4 rounds of

  • 10 x TRX Dynamic Plank (l+r=1 rep)
  • 10 x TRX Side Plank with Dip Left
  • 10 x TRX Side Pland with Dip Right
  • 10 second L-Sit

Every 3 minutes for 9 minutes

  • 1.1.1 Deadlift @ 80-85% of 1RM (take 5-10 seconds between reps to reset)
  • 3 x Weighted Pullups @ 20kg

EMOM for 14 minutes alternating

  • Even minutes – 10 x Landmine Thrusters @ 55lbs
  • Odd minutes – 10 x Kettlebell Swings @ 32kg

Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).

Bench Press then Deadlifts and Burpees

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5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.