Category Archives: W

Weightlifting Movement

Back Squats, Pullups and Cable Pulldowns

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5 rounds of

  • 3 x Back Squat @ 85-90% of 1RM
  • 3 x Weighted Pullup @ 10kg

Then accumulate as fast as possible completing one before moving to the next

  • 60 x Back Squat @ 50% of above weight
  • 60 x Narrow Grip Cable Pulldowns @ 55lbs

Results: 1RM Back Squat is 245 lbs so used 210lbs/95kg for the first part, 110lbs/50kg for the second. Part 2 in 11:29 including the switch to the cable pulldowns.

Front Squats and Cleans

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Warm up with 2 rounds of

  • 5 x Front Squat @ empty bar
  • 10 x Muscle Clean @ empty bar

3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 75-80% of 1RM

Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex

  • 1 x High hang from waist
  • 1 x Hang from above knee
  • 1 x Low hang from below knee
  • 1 x Clean from floor.

Then EMOM for 6 minutes

  • 1 x Clean @ max weight from above

Then 4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Pike Lift Pulses
  • Rest 30 seconds

Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.

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.