Category Archives: Format

Handstand Pushups and Pistols then Row, Thrusters and T2B

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Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Snatches and Overhead Squats, then Double Unders and other stuff

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EMOM for 10 minutes do:

  • 1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

  • 30 x Double Unders
  • 50 x KB Swings @ 24kg
  • 30 x Double Unders
  • 40 x Box Jumps
  • 30 x Double Unders
  • 30 x Situps
  • 30 x Double Unders
  • 20 x Goblet Squats @ 24kg
  • 30 x Double Unders
  • 10 x Power Snatch @ 95lbs

Results:  For the metcon finished in 11:35.

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

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Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).