Category Archives: Body Weight

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

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Against running 12 minute clock, for time, do the following ladders

  • 10-15-20-25-30 x Kettlebell Swings
  • 15-12-9-6-3 x Handstand Pushups

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Box Jumps
  • 15-12-9-6-3 x Toes to Bar

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Burpees
  • 15-12-9-6-3 x TRX Reverse Rows (feet on a bench/box)

Results:  The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.

Dumbell Press and Pullups then Snatches, Dips and Double Unders

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EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.