Category Archives: Light Weights

Presses and Font Squats then Cleans, Pullups and OH Reverse Lunges

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4 rounds, rest as needed between rounds

  • 10 x Strict Press @ 60%
  • 8 x Strict Press @ 65%
  • 8 x Strict Press @ 70%
  • 8 x Strict Press @ 75%

Then 4 rounds of Front Squat, rest as needed between rounds

  • 10 x Front Squat @ 60%
  • 8 x Front Squat @ 65%
  • 8 x Front Squat @ 70%
  • 8 x Front Squat @ 75%

Then AMRAP in 12 minutes of

  • 6 x Hang Power Clean @ 65lbs
  • 6 x Overhead Reverse Lungs @ 65lbs (r+l=1 rep)
  • 6 x Pullups

Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.

Row plus Core and Arm Work

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Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.

Overhead Press then the Bergeron Beep Test

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3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25

  • 5 x Strict Press @ 70-75% of 1RM
  • 5 x Push Press

Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible

  • 5 x Thrusters @ 75lbs
  • 5 x Pullups
  • 5 x Burpees

Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.

When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.