Category Archives: Format

Front Squats then 2017 Regional Games Workout #1 Modified

By | | , , , ,
1 Comment

Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Bench Press and Pushups then Row, KBS and T2B

By | | , , ,
1 Comment

Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

Run, Double Unders, Push Press and Squat Cleans

By | | , , , ,
1 Comment

Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-).  For max reps at each station do 3 rounds of:

  • Minute 0:00 to 2:00 – Run 400m then Double Unders
  • Minute 2:00 to 3:00 – Dumbbell Push Press @ 12kg per hand
  • Minute 3:00 to 4:00 – Pullups
  • Minute 4:00 to 5:00 – Dumbbell Hanging Squat Clean @ 12kg per hand

Rest 5 minutes between rounds.

Results:  70/90/100 reps.  In round one took too long to walk inside, so did not have time to do any double unders.   Rounds two and three are approximate since I lost track of counting a couple of times.  Could have gone heavier with the dumbbells but still was hard.

Deadlifts and KBS then Row, Rev Lunges and Pullups

By | | , , , ,
1 Comment

For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.