Category Archives: Body Weight

Rowing Lumberjack 20

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

  • 20 x Deadlifts @ 165lbs/75kg
  • Row 500 meters
  • 20 x Kettlebell Swings
  • Row 500 meters
  • 20 x Front Squats @ 115lbs
  • Row 500 meters
  • 20 x Burpees
  • Row 500 meters
  • 20 x Pullups
  • Row 500 meters
  • 20 x Box Jumps
  • Row 500 meters
  • 20 x Dumbbell Squat Cleans @ 12kg per hand
  • Row 500 meters

Results:  Nice long stamina workout to get the week started…. 33:18.

Split Squats and Waiter Carry then Front Squats, Pullups and Pushups

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4 rounds

  • 8 x Split Squats (4 per leg)
  • Rest 30 seconds
  • 15m Single Arm Waiter Carry @ 24kg Left Arm
  • 15m Single Arm Waiter Carry @ 24kg Right Arm
  • Rest 90 seconds

Then 8 rounds for time

  • 5 x Front Squats @ 135lbs
  • 5 x Strict Pullups
  • 10 x Ring Pushups

Results:  Split Squats 65-80-95-115lbs.  AMRAP in 14:18.

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Deadlifts and L-Sit then KBS, Situps and Handstand Pushups

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6 rounds of

  • 3 x Deadlift
  • Rest 30 seconds
  • 30 second cumulated L-Sit (break up as needed)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 21 x Kettlebll Swings
  • 15 x Situps
  • 9 x Handstand Pushups

Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs).  L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds.  AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).