Category Archives: Format

TRX Core Work then Burpees, Pullups and Air Squats

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Back from vacation workout…

3 rounds of

  • 6 x TRX Mountain Climbers
  • 3 x TRX Atomic Pushups
  • 1 x TRX Pike Press
  • Repeat for 3 sets

Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of

  • 6 x Burpees
  • 8 x Strict Pullups (Rx is Kipping)*
  • 12 x Air Squats

* For Kipping shoot for 12+ rounds and for Strict 9+.

Results: Metcon 10 rounds plus 9 reps.

Weighted Pullups then Row and DB Snatch

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Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.

Handstand Work then Ring MUs, Dips, Pistol Squats and T2B

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Spend 15 minutes working on Handstands

Then inspired by the 2023 Crossfit Games Semifinal Workout #2…

AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 1 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg) (use assistance as needed… plate and/or counter weight)
  • Max Toes to Bar (break as needed)

* For the Muscle Up plus Dip…. seated on the floor do a single Ring Muscle Up followed by a single Dip, return to floor and repeat for 5 reps total.

Then EMOM for 7 minutes (21 reps total)

  • 3 x Weighted Ring Pullups @ 10kg

Results: For the hand stands did 3 rounds of 30 second holds against the wall, one 30 second frog stand and the some trys at free standing holds ((8-10 seconds max). Metcon worked out perfectly… 20-10-8 Toes to Bar each round. No issues with the Muscle Ups or Pistols using a 25lb plate under my heel.