Category Archives: Medium Weights

Back Squats and HSPU then Cleans and Burpees

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Do 4 rounds of

  • 3 -5 x Back Squat
  • Rest 30 Seconds
  • Max Reps Handstand Pushups
  • Rest 3 minutes

Then do AMRAP in 10 minutes of

  • 10 x Power Cleans @ 125lbs
  • 15 x Burpees

Results: Back Squats 115/135/155/185/205.  Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.

Snatches and OHS then Dumbbell Snatches and Dips

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Every 2 minutes for 10 minutes do

  • 1 x Power Snatch
  • 3 x Overhead Squat

Increase weight per round.

Then every 2 minutes for 14 minutes

  • 1.1.1 x Power Snatch, rest 5 seconds between singles

Increase weight per round starting at the weight from the last part.

Then for time do 21-15-9 of

  • Alternating Dumbbell Snatch @ 21kg
  • Dips

Results:  Got up to 80lbs for the OHS.  For the snatch did 95/100/65/65/70/75/80.  Dropped the weight after 100lbs to work on form since it felt like it was so bad.  For the metcon 4:53.

Core Work then Pistols and Power Cleans

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EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂

2017 Masters Qualifier Workout #2 (scaled)

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Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans @ 95 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    13 squat cleans @ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    11 squat cleans @ 135 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    9 squat cleans @ 145 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    7 squat cleans @ 150 lb

Stop at 20 minutes

Results:  Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).