Category Archives: Format

Bent Rows, Pistols and Row

By | | , , , , ,
Leave a comment

AMRAP in 4 minutes

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.

Deadlifts then Lunges, Pullups and OH Press

By | | , , , , ,
1 Comment

3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Run then KB DL, L-Sits and Marches

By | | , , , , ,
Leave a comment

Warm up

  • Run 4k

Then 3 rounds

  • 10 x Kickstand Deadlift @ 32kg
  • Rest 30 seconds
  • 15 second L-Sit
  • Rest 2 minutes

Then using a single Ketttlebell

  • 50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
  • Rest 1 minute
  • 50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).