Category Archives: W

Weightlifting Movement

Back Squats, Good Mornings and Hip Thrusts

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Taken from the RepWerks WOD on Instagram from Dec 24.

10 sets of

  • 3 x Back Squat @ 85% of 1RM
  • Rest 90 seconds

Then EMOM for 8 minutes

  • 5-6 x Heavy Barbell Good Mornings (adjust weight as needed)

Then Accumulate

  • 50 x Hip Thrusts @ same weight as Back Squat above

Results: Used 195lbs/89kg for the Back Squat and Hip Thrusts. Got up to 95lbs for the Good Mornings. Back Squats were good, but probably too heavy for the Hip Thrusts, not sure I got my full range of motion. Good Mornings were painful on my back after the Back Squats and since I rarely do them weighted, I wasn’t sure what ‘heavy’ was, so I started with an empty bar and just kept adding.

Weighted Pullups and Cleans

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EMOM for 10 minutes

  • 2 x Weighted Pullup @ 20kg

Then take 10 minutes to work up to a heavy

  • 3 x Power Clean

Then every 2 minutes for 10 minutes

  • 3 x Power Cleans @ 80-85% of 3RM from above

Then 2 rounds for time, rest 3 minutes between rounds

  • 30 x Hang Power Clean and Press to Overhead @ 50% of 3RM from above

Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.

Power Clean, Press and Pullups

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Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.