Category Archives: W

Weightlifting Movement

Overhead Presses and Lunges

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1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.

Cleans

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3 rounds of

  • 8 x Tempo Dumbbell Bent Rows

Then 5 rounds, work up to a heavy complex of

  • 1 x Deadlift
  • 1 x High Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Push Press

Then every minute for 10 minutes

Then 5 rounds to work up to a heavy

  • 1 x Clean

Then 3 rounds of unbroken

  • 12 x Hang Muscle Clean @ empty bar

Results: In this WOD all Cleans are Squat Cleans. Complex 75-95-115-125-135lbs/61kg. 3 Pos Clean 115lbs/52kg. Single Cleans 135-145-155-165-175lbs/80kg.

Back Squats then a Landmine Complex

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Taken from RepWerks Instagram post from May 24…

6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds

  • 6 x @ 60% of 1RM
  • 6 x @ 70%
  • 4 x @ 75%
  • 4 x @ 80%
  • 2 x @ 85%
  • 2 x @ 85%+

Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…

  • 6 x Landmine Deadlift Rotation
  • 8 x Landmine Reverse Lunge
  • 10 x Landmine Squat
  • 10 x Landmine Alternating Single Leg Deadlifts (5 per leg)

Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.

Split Squats and Glute Bridges then Bench Presses

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Then 3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 5 x Stability Ball Stir the Pot Each Direction
  • 10 x Stability Ball Knee Tucks

Then 4 rounds

  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Left
  • 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Right
  • 10 x Weighted Glute Bridge with 20kg Sandbag
  • 10 x Kettlebell Deadlift @ 14kg per hand
  • Rest 60 seconds

Then every 3 minutes for 15 minutes

  • 3 x Bench Press

Let the final 3 minute clock finish then immediately do

  • 1 x Max Effort Bench Press @ 75% from above

Results: Bench Press 185lbs/84kg (failed @ 195lbs). Max @ 135lbs/61kg – 12 reps.

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.