Category Archives: Light Weights

Back Squats, Pullups, Reverse Lunges, Row and Snatches

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Every 3 minutes for 12 minutes

  • 3 x Tempo Back Squat @ 75% of 1RM (32×3)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg

Then 3 rounds

  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
  • Rest 30 seconds
  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
  • Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

  • 8 x Strict Pullups
  • Row 400m
  • 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.

Bench Press then Bent Rows, Pushups and DUs

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5 rounds to work up to a heavy

  • 3 x Tempo Bench Press (42×1)

Then 3 rounds of

  • Max Unbroken Reps @ 80% of above

Then AMRAP in 12 minutes of

  • 10 x Dumbbell Bent Rows @ 14kg per hand
  • 20 x Pushups Plus Sandbag Pullthrough
  • 30 x Double Unders

Finisher, 3 rounds of

Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Front Squats @ 85% of 5RM weight

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.

Front Squats, T2B and S2OH

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Every 2 minutes for 12 minutes

  • 5 x Front Squats

Then EMOM for 10 minutes alternate between

  • 6-8 x Single Kettlebell Squat with KB in Left Hand @ 24kg
  • 6-8 x Single Kettlebell Squat Right @ 24kg

Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of

  • Front Squats @ 75lbs/35kg
  • Toes to Bar
  • Shoulder to Overhead @ 75lbs/35kg

Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?

Gymnastics Strength then T2B and Sandbag Thrusters

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Accumulate 60 seconds

  • Tuck Front Lever

EMOM for 10 minutes

  • 2 x Chest to Bar Pullups (or as high as possible)

5 rounds of

  • 5-8 x Bar Inverted Rows

Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.

For time

  • 75 x Sandbag Thrusters @ 20kg
  • 50 x Toes to Bar
  • 75 x Sandbag Thrusters @ 20kg

Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.