Category Archives: Format

Split Squats then Kettlebell Cleans, Lunges and Push Presses

By | | , , , ,
Comments Off on Split Squats then Kettlebell Cleans, Lunges and Push Presses

Starting a new leg cycle based on a cycle published by RepWerks on Instagram.

4 rounds to work up to a heavy

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 8 minutes of

  • 1 x Dual Kettlebell Power Clean @ 14kg per hand
  • 2 x Alternating Reverse Lunges (l+r=1rep) with KB in Front Rack Hold @ 14kg per hand
  • 2 x Kettlebell Push Press @ 14kb per hand

Results: Split Squats worked well with the Whoop Weight lifting feature… 30-36-43-50kg. Metcon 19 rounds.

Run then Pullup and Dip Work

By | | , , , ,
Comments Off on Run then Pullup and Dip Work

Started with a 6k run.

Then 10 rounds of

  • 1 x Strict Chest to Bar Pullups (as high as possible)

Then 6 rounds of

  • 5 x Unbroken Strict Pullups

Then 1 round of

  • 10 x Dips

Then 3 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Full Dips
  • 4 second hold

Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.

Front Squats then HSPU and DUs

By | | , , ,
Comments Off on Front Squats then HSPU and DUs

Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

3 rounds resting 30 seconds between rounds

  • 10 x Alternating Kettlebell Halos (l+r=1 rep) @ 14kg
  • 10 x Streight Leg Weighted Situp @ 14kg
  • 10 x Kettlebell Pull Through (r+l=1rep) @ 14kg

Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.

Row, Deadlifts, Burpees, Thrusters and Lunges

By | | , , , ,
Comments Off on Row, Deadlifts, Burpees, Thrusters and Lunges

Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

By | | , , , ,
1 Comment

5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.