Category Archives: Light Weights

Cleans then KBS and Burpee Box Jumps

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Continuing the Invictus WODs for this week, this one taken from October 16.

Every 2 minutes for 20 minutes

  • 2 x Clean Liftoffs (focus on pushing down through the floor, pause just at the knee for each)
  • 1 x Power Clean

Then 5 rounds for time

  • 20 x Kettlebell Swings
  • 10 x Burpee Box Jump Overs

Results:  For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds.  Metcon 9:19.

Clean and Press Complex then Squat Cleans and HSPU

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6 rounds for time

  • 6 x Hang Power Clean @ 75lbs
  • 6 x Front Squats @ 75lbs
  • 6 x Push Press @ 75lbs

EMOM for 20 minutes

  • Odd – 2-3 x Squat Clean
  • Even – 3-5 x Handstand Pushups

Results:  Metcon 6:22.  For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds.  Alternative for the second part…. You can also use the EMOM as  a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.

TRX Split Squats then Glute Bridges and KBS

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EMOM for 10 minutes

  • Station 1 – 10 x TRX Split Squat Left Leg
  • Station 2 – 10 x TRX Split Squat Right Leg

Then EMOM for 10 minutes

  • Station 1 – 5 x Glute Bridge @ 65lbs
  • Station 2 – 20 x Kettlebell Swings

Results:  TRX Split Squats are something I saw on Instagram so decided it would be interesting to try.  Started the first two rounds with no weight then added 10kg per hand for the rest.   The Glute Bridge / KBS combo was good. Once done took a good 15 minutes to stretch my hips and butt at the end… Pidgeon Stretch, Buddah Stretch, Couch Stretch, etc.

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.