Category Archives: Format

Toes to Bar and Deadlifts then 4 Tabatas

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Not for time do 3 rounds of:

  • 10 x Toes to Bar
  • 6 x Single Leg Deadlift per Leg @ 43kg

Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:

  • Power clean @ 30kg
  • Burpees
  • Push Press @ 30kg
  • Handstand Hold

Results:  Didn’t count.  Only tried to keep the number of reps consistent throughout.

Reverse Rows and Bench Press then Double Unders, Kettlebell Swings and Pushups

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EMOM for 8 minutes do (4 rounds each):

  • Odd Minute:  5-8 x Weighted Reverse Rows @ 15kg
  • Even Minute: 5-8 x Bench Press @ 70kg

Then do AMRAP in 15 minutes of:

  • 30 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 10 x Pushups

Results:  For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.

Front Squats then Push Press and Pull Ups

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Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Lunges and Bench Press then Cleans, Squats and Burpees

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Every 2 minutes for 10 minutes (5 sets):

  • 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

  • 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

  • 7 x Hang Power Cleans @ 30kg
  • 7 x Front Squats @ 30kg
  • 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.