Category Archives: Format

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

Cleans and HSPU

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Take 15 minutes and warm up Squat Cleans

  • 10 x Muscle Clean @ Empty Bar
  • 10 x Strict Press @ Empty Bar
  • 10 x Front Squat @ Empty Bar
  • 5 x Hang Power Clean @ 65lbs/30kg
  • 5 x Strict Press @ 65lbs
  • 5 x Front Squat @ 65lbs
  • 5 x Hang Power Clean @ 95lbs/43kg
  • 5 x Strict Press @ 95lbs
  • 5 x Front Squat @ 95lbs
  • 3 x Tempo Clean @ 110lbs/50kg
  • 3 x Strict Press @ 110lbs
  • 3 x Front Squat @110lbs
  • 1.1.1.1.1 x Squat Clean @110lbs

Another Wodwell CF WOD from Instagram.

  • 30 x Squat Cleans @ 120lbs/55kg
  • 15 x Handstand Pushups
  • 20 x Squat Cleans @ 120lbs/55kg
  • 10 x Handstand Pushups
  • 10 x Squat Cleans @ 120lbs/55kg
  • 5 x Handstand Pushups

Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…

https://youtube.com/shorts/m9H7KvL6Zzc?feature=share

Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.

Deadlifts and Bent Rows then Double Unders and Toes to Bar

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5 rounds

  • 3 x Deadlift

2 rounds of

  • 6 x Single Leg Deadlift plus Single Arm Bent Row @ 24kg per Leg/Arm

For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.

For time

  • 300 x Double Unders
  • Every time you break stop and do
  • 5 x Toes to Bar

Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.

Front Squats and Pullups then Goblet Squats, V-Ups and TRX Reverse Rows

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5 rounds of

  • 6 x Front Squat
  • Rest 30 seconds
  • 3-5 x Weighted Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 12 minutes

  • 20 x Goblet Squats @ 24kg
  • 15 x V-Ups
  • 10 x Ring / TRX Reverse Rows

Results: Front Squats 135-155-165-170-175lbs/79.5kg.. Metcon 4 rounds plus 5 reps

Clean and Jerk then Dumbbell DT

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Every 3 minutes for 15 minutes work up to a heavy

  • 3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

  • 12 x Dumbbell Deadlifts @ 16kg
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.