Category Archives: Format

DUs then Pullups, Bench Press and Bike

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Buy in

  • 200 x Double Unders

Then every 3 minutes for 15 minutes

  • 8 x Strict Pullups
  • 8 x Bench Press
  • Max Distance Bike

Cash out/cool down

Continue Bike for a total of 5km (including the first part).

Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.

Overhead Press then HSPU and DL

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5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Power Cleans, Row and Toes to Bar

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5 rounds to work up to a heavy

  • 2 x Power Clean

Then the “Gut Reaction” WOD from wodwellcf on Instagram…

5 rounds for time of

  • 9-7-5-3-1 x Hang Power Clean @ 70% of above weight
  • 20 Cal Row
  • 8 x Toes to Bar

Finisher: 1 round of the Popeye WOD, 21 reps of each movement without putting the Dumbbells down of (normally 3 rounds 21-15-9)

  • Curls @ 5-8kg Dumbbells per Hand
  • Strict Press
  • Hammer Curls
  • Lateral Raises
  • Upright Rows
  • Push Press
  • Curls

Results: Only could manage 65kg on the Power Cleans. Used 95lbs/43kg for the HPCs. Metcon 13:54. Used only 5kg for Popeye.

Row and Bike

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Crossfit New England’s “Sweat Equity” WOD…

For time, time cap 28 minutes.

  • 1000m Bike
  • 500m Row
  • 2000m Bike
  • 1000m Row
  • 3000m Bike
  • 1500m Row

Results: 27:26. Well designed workout… both exercises ended up at around the same time per round. Had to push to get in under the time cap.