Category Archives: Light Weights

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.

Core Work then Sumo Deadlifts and Jackie

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

4 rounds of

  • 3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

  • 25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

  • Row 1000m
  • 50 x Thrusters @ 20kg (empty bar)
  • 30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.

Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Sumo Deadlifts then Fight Gone Bad

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3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).