Category Archives: Light Weights

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

Split Squats then Karen with a Sandbag

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Not for time do 5 rounds of

  • 3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

  • 150 x Sandbag Thrusters @ 15kg

Results:  Weights for the split squats were 65/80/95/115/125lb(56kg).  Finished Karen in 9:28.

Toes to Bar Complex then KB Swings, Box Jums and Goblet Squats

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For quality do 3 rounds of the following:

  • 20 Second L-Hang
  • 5 x Knees to Elbow
  • 5 x Strict Toes to Bar

AMRAP in 10 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Box Jumps
  • 10 x Renegade Rows total @ 12kg
  • 5 x TRX Pushups

Then not for time do:

30 x Barbell Situps

Results: For the metcon did 4 rounds plus 20 KBS.