Category Archives: Format

Squats and Pullups, then Handstand Hold and L-Sit, then a Metcon

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Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):

  • 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
  • Rest 45 seconds
  • 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg

Then EMOM for 10 minutes

  • Odd Minute: 30 Second Handstand Hold
  • Even Minute: 15 Second L-Sit

For time perform 3 rounds of:

  • 30 x Kettlebell Swings @ 24Kg
  • 20 x Burpees
  • 10 x Sandbag Squat Cleans @ 25K

Results:  Got up 5 x 20Kg for the pullups.  Was also able to do a couple of rounds of 5 x Split Squats.  For the Metcon 13:15.  Max HR=171/ Ave HR = 162.

Lunges and Pullups then Snatch and Row

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E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

Bench Press, Deadlifts, Dips and a Core Tabata

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Not for time do Bench Presses in the following format.  Rest 2 minutes between sets.

  • 5 x  @ 40kg
  • 5 x @ 50kg
  • 5 x @ 60kg
  • 3 x @ 80kg
  • 2 x @ 80kg
  • 1 x @ 80kg
  • 8 x @ 60kg

AMRAP in 7 minutes

  • 7 Deadlifts @ 80kg
  • 7 Dips

Then 4 minute (8 rounds) of 20/10 TABATA of alternating

  • Superman Hold
  • Hollow Hold

Results:  AMRAP – 6 rounds plus 7 deadlifts.

Snatches then 3 minute AMRAPs

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Every 2 minutes for 10 minutes:

  • 3 x Hanging Snatches @ 40Kg
  • 3 x Snatches @ 40Kg

The do two rounds of the following 3 sets, rest 3 minutes between each set:

Set 1: AMRAP in 3 minutes of:

  • 5 x Back Squat
  • 5 x Muscle Ups

Set 2: AMRAP in 3 minutes of:

  • 40 x Double Unders
  • 4 x Clean and Jerk

Set 3: AMRAP in 3 minutes of:

  • 14 x Calorie Row
  • 7 x Burpees over the Barbell

Results:

  • Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
  • Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
  • Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories