Category Archives: Medium Weights

Weighted Pullups and Dips then Power Clean and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullup @ 20kg
  • 5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

  • Power Clean @ 125lbs/57kg
  • Handstand Pushups

Then 3 rounds of

  • 15-20 second Tuck Front Lever Hold
  • 20 second Frog Stand Hold

Results: Metcon 6 rounds.

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.

Bench Press, Bent Rows and Pushups

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5 rounds to work up to a heavy 3 RM of

  • 5-3-3-3-3 x Bench Press

Then 2 rounds of

  • 15-20 x Incline Bench Press @ 20kg

Then every 2 minutes for 12 minutes

  • 4-5 x Barbell Bent Rows @ 135lbs
  • 8-10 x TRX Russian Pushups

Then 2 rounds of

  • 15 x Narrow Grip Barbell Bent Rows @ 43kg/95lbs

Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.