Category Archives: Format

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.

Squat Cleans and Pullups then Thrusters and Burpees

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Every 3 minutes for 12 minutes (4 rounds) do

  • 5 x Squat Cleans @ 50kg
  • 5 x Pullups

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • Ascending: Burpees
  • Descending: Thrusters @ 43kg

Then 5 rounds of 15/30 L-Sits.

Results: Ladders took exactly 8 minutes as I was hoping.

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.

Deadlifts, Kettlebell Swings and TRX Work

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EMOM for 10 rounds do:

  • Even Minute: 8 x Body Weight Deadlifts (70kg)
  • Odd Minute:  30 Second Max Rep Kettlebell Swings @ 24kg

For time complete the following:

  • 30 x TRX Atomic Pushups
  • 30 x TRX Rows
  • 20 x TRX Atomic Pushups
  • 20 x TRX Rows
  • 10 x TRX Atomic Pushups
  • 10 x TRX Rows

Results:  Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work.  Part B 8:10.