Category Archives: Format

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Weighted Pullups and Dips, Some Clusters and then L-Sits

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For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).

Bench Press then Double Unders, Cleans, Front Squats and T2B

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Not for time do:

  • 5 x Bench Press@ 73kg

Then for time do:

  • 50 x Double Unders
  • 25 x Hanging Cleans @ 43kg
  • 20 x Toes to Bar
  • 15 x Front Squat @ 43kg
  • 20 x Toes to Bar
  • 25 x Hanging Cleans
  • 50 x Double Unders

Results:  For the AMAP: 13:40.  Ave HR 158 / Max HR 174.