Category Archives: Format

Lunges, Bench Press, DB Rows, Deadlifts and Situps

By | | , , , , ,
Comments Off on Lunges, Bench Press, DB Rows, Deadlifts and Situps

A.  Every 2 minutes, for 10 minutes (5 sets):

  • 20 x  Lunges @ 20kg per hand

B. Every 3 minutes, for 15 minutes (5 sets):

  • 4-6 x Bench Press @ 70kg

C.  Three sets of the following:

  • 8 x Single-Arm DB Row @ 20kg
    8 x Weighted Situps @ 10kg
  • 8 x Deadlift @ 60kg

Results:  The format was taken from CF Invictus with some slight modifications.  Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row.   Part C took 5 minutes, but time is not very important in this one.  Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.

Snatches, Toes to Bar and Thrusters

By | | , , , ,
Comments Off on Snatches, Toes to Bar and Thrusters

Not for time perform 5 rounds of:

  • 5 x Heavy Dumbbell Snatches per Hand

Then for time perform a reverse ladder (10-9-8-7-6-5-4-3-2-1) of the following:

  • Toes to Bar
  • Dumbell Thrusters @ 14kg per hand

Results:  For snatches, used 28kg dumbbell.  For the metcon around 8:30.