Category Archives: Format

Sumo Deadlifts then DUs, Devil Press and Step Overs

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5 rounds of

  • 3 x Sumo Deadlift @ 270lbs/125kg

Then 3 rounds of

  • 15 x Heavy Kettlebell Swings @32kg

Then for time, the German Throwdown Qualifier 22.1… EMOM until you reach 50 reps of each…

  • Odd – 15 x Double Unders, max reps Devil Press @ 14kg per hand
  • Even – 15 x Double Unders, max reps Box Step Overs @ 14kg per hand

Results: Deadlift wam up… 5@135, 3@185-235lbs. Metcon 14:47 (may have forgotten the Pushup on the Devil Press?)… tough one either way.

Core Work, Ring MUs, Handstand Progressions

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3 sets of

  • 3 x TRX Knee Tucks
  • 6 x Mountain Climbers (r+l=1 rep)
  • Repeat for 3 rounds

3 rounds of

  • 5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

  • 1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.

Back Squats then Ring Rows, Srict Press and Deadlifts

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4 rounds, work up to a heavy

  • 8 x Back Squat

Then accumulate

Then AMRAP in 15 minutes

  • 5 x Reverse Ring Rows
  • 10 x Dumbbell Strict Press @ 12kg per hand
  • 15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.

Core Work then Row, Renegade Rows and BBJs

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3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds (total of 27 reps per set)

Then 10 rounds for time (time cap 30 minutes)

  • Row 250m
  • 6 x Renegade Rows @ 12kg (r+l=1 rep)
  • 8 x Burpee Box Jumps

Results: Core workout was a repeat and still really hard. Metcon 28:49.