Category Archives: Heavy Weights

Deadlifts then KBS, Dips and Burpees

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Take 15 minutes and work on Handstands.

Every 2 minutes for 12 minutes, Deadlift

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 rep @ 90%+
  • Set 7 – 1 rep @ 90%+

Then for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Ring Dips
  • Burpees

Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.

Kettlebell Carries and Back Squats

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Every 2 minutes, for 16 minutes (8 sets) do Back Squats

  • Set 1 – 5 reps @ 70-74% of 1-RM
  • Set 2 – 5 reps @ 75-79%
  • Set 3 – 3 reps @ 80-84%
  • Set 4 – 2 reps @ 85-89%
  • Set 5 – 2 reps @ 90-94%
  • Sets 6-8 – 1 rep @ 95+%

3 rounds

  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Left
  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Right
  • 50ft/15m Farmer Carry @ 32kg Left
  • 50ft/15m Farmer Carry @ 32kg Right

Results: Back Squat 165-185-195-205-215-225-230-235lbs.

Core Work, then Bench Press

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Then EMOM for 8 minutes (4 rounds) alternate through

  • Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
  • Station 2 – 10 x Russian Twist @ 12kg
  • Station 3 – 5 x Barbell Glute Bridges @ 110lbs

Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.

Every 2 minutes, for 10 minutes (5 sets) of Bench Press

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets) of Bench Press

  • Set 6 – 1 rep @ 95%
  • Set 7 – 5 reps @ 70-75%

Results: Bench Press 160-175-195-205-210-215-160lbs.

Situps and Mountain Climbers then Bench Press, Pistols, DUs, KBS and T2B

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4 sets of

  • 8 x Weighted Straight Leg Situps
  • 25 x Mountain Climbers (R+L=1)

Then 4 sets of

  • 8 x Bench Press @ 145lbs
  • Rest 30 seconds
  • 8 x Alternating Pistol Squats (4 per leg)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar

Results: Metcon 5 rounds plus 53 reps.

Front Squats and HSPU then Cleans, Box Jumps and Plate Walks

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5 rounds

  • 3 x Front Squats
  • Rest 30 seconds
  • 5 x Handstand Pushups
  • Rest 90 seconds

Results: Front Squats 165-170-175-185-190lbs. Initially planned to do more but was really tight and the front squats were a struggle, so took the last 15 minutes to work on mobility instead of the Metcon.