Category Archives: Format

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Deadlifts then “Christine”

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Not for time do 6 sets of deadlifts increasing weight each set

  • Set 1 – x 5 reps
  • Set 2 – x 5 reps
  • Set 3 – x 3 reps
  • Set 4 – x 3 reps
  • Set 5 – x 2 reps
  • Set 6 – x 2 reps @ 80% of max

Rest as needed between sets.

Then do “Christine” three rounds for time of:

  • Row 500 Meters
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps

Results:  80% is 240lbs/110kg so stopped there.  Bodyweight is around 72kg.  Did the metcon in 13:58.

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Kettlebell Swings and Dips

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For time do 5 rounds of:

  • 10 x Kettlbell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 15 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 25 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 50 x Kettlebell Swings
  • 3 x Weighted Dips, rest 3 minutes

Results:  Third time I did this type of workout.  Took a total of 44:34 this time (44:50 and 43:57 the other two times).

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).