Category Archives: Medium Weights

Dips and Pushups then DUs, Snatches and T2B

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Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.

Deadlifts and T2B then Cleans, Front Squats and S2O

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Do 8 rounds of the following, rest 2 minutes between rounds:

  • 8 x Deadlifts
  • 8 x Toes to Bar (touch and go)

Then complete as many rounds and reps as possible in 10 minutes of:

  • 1 x Power Clean @ 43Kg
  • 1 x Front Squat @ 43Kg
  • 1 x Shoulder to Overhead @ 43Kg
  • 2 x Power Cleans
  • 2 x Front Squats
  • 2 x Shoulder to Overhead
  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Shoulder to Overhead
  • …and so on.

Results:  Great combination… For the touch and go toes to bar I  tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground).  For the second part competed 7 full rounds, put the bar down as needed.

Lunges and Pullups then Snatch and Row

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E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

Bench Press, Deadlifts, Dips and a Core Tabata

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Not for time do Bench Presses in the following format.  Rest 2 minutes between sets.

  • 5 x  @ 40kg
  • 5 x @ 50kg
  • 5 x @ 60kg
  • 3 x @ 80kg
  • 2 x @ 80kg
  • 1 x @ 80kg
  • 8 x @ 60kg

AMRAP in 7 minutes

  • 7 Deadlifts @ 80kg
  • 7 Dips

Then 4 minute (8 rounds) of 20/10 TABATA of alternating

  • Superman Hold
  • Hollow Hold

Results:  AMRAP – 6 rounds plus 7 deadlifts.