Category Archives: Medium Weights

Deadlifts and Box Jumps then a KB Complex

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4 rounds of

  • 6 x Touch and Go Deadlift @ 135lbs/106kg (heavier than last time)
  • Rest 30 seconds
  • 10 x Box Jumps
  • Rest 2 minutes

Then EMOM for 20 minutes with a single Kettlebell

  • 16 x Suitcase Deadlifts @ 24kg Left
  • 16 x Suitcase Deadlifts Right
  • 8 x Alternating Kneel Stand with LB in Front Rack Left
  • 8 x Alternating Kneel Stand with LB in Front Rack Right
  • 16 x Kettlebell Swings

Results: Done as shown.

Back Squats and Lunges

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7 rounds to establish a heavy

  • 1 x Back Squat

Then 2 sets of

  • Set 1 – Max Back Squats @ 80% of 1RM from above
  • Set 2 – Max Back Squat @ 70%

Then accumulate

  • 30 x Dual Kettlebell Overhead Lunges @ 14kg per hand (r+l=1 rep)

Results: Back Squat used rep scheme 5-3-3-2-1-1-1…135-155-185-205-225-240-245lbs/111kg. Part 2 @ 80%/200lbs 5 reps / @ 70%/170lbs 10 reps. Lunges in 5:33.

Strict Press and Situps then Cluster and T2B

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5 rounds to work up to a heavy

  • 3 x Strict Press
  • Between each round do 20 x Abmat Situps
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 1 x Squat Clean and Press @ 3RM from above

Then, inspired by Street Paking’s workout from Aug 15, AMRAP in 15 minutes

  • 1 x DB Cluster @ 16kg per hand
  • 1 x Toes to Bar
  • 2 x DB Clusters
  • 2 x T2B
  • 3 x DB Custers
  • etc.

Results: Strict Press got up to 130lbs/59kg with rep scheme 8-5-3-3-3. Metcon 10 rounds plus 6 reps

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.