Category Archives: Body Weight

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

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EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

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.