Category Archives: Heavy Weights

Bench Press Then KBS and DUs

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6 rounds, rest 2 minutes between rounds

  • 5 x Bench Press @ 65%
  • 3 x Bench Press @ 75%
  • 1 x Bench Press @ 85%
  • 5 x Bench Press @ 75%
  • 3 x Bench Press @ 85%
  • 1 x Bench Press @ 95%

EMOM for 15 minute or until failure

  • 6 x Bench Press @ 50-60% of Max from above

Then for time

  • 75 x Heavy Kettlebell Swings @ 32kg
  • 300 x Double Unders

Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

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5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.

Strict Press then DUs, OH Reverse Lunges and KBS

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Every 3 minutes for 9 minutes

  • 6 x Strict Press

Then every EMOM for 10 minutes

  • 3 x Strict Press @ 80-90% of above

Then 5 rounds for time

  • 10 x Kettlebell Swings
  • 10 x Alternating Overhead Reverse Lunge with Kettlebell @ 14kg (l+r=2 reps)
  • 30 x Double Unders

Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.

Deadlifts, Row, KBS and T2B

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then every 3 minutes for 9 minutes

  • 10 x Deadlift @ 65-75%% from above

Then AMRAP in 12 minutes (modified version of Invictus Boston’s Partner WOD from 13.12.2020)

  • 10 Cal Row
  • 8 x Kettlebell Swings @ 32kg
  • 6 x Toes to Bar

Results: Focusing on form so kept Deadlifts to only 100kg/220lbs. Part 2 used 155lbs. AMRAP 6 rounds plus 1 rep. After this workout and yesterday’s pullups and dips my hands are in need of a break.