Category Archives: Heavy Weights

Back Squats, Step Ups and Glute Bridges

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then 4 rounds, rest 30 seconds between rounds

  • 3 x Back Squat @ 90% of above weight

Then accumulate the following, splitting up as desired

  • 60 x Dumbbell Step Ups @ 20kg per hand
  • 60 x Weighted Glute Bridges @ 95lbs/43kg

Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.

RFE Split and Front Squats then Landmine and Barbell Rows

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5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.

Deadlift, HSPU and KBS

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For total Kettlebell Swings….

AMRAP in 3 minutes of the following

  • 6 x Deadlifts @ 185lbs/84kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 205lbs/93kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 215lbs/97kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 225lbs/102kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 235lbs/106kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.

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.

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.