Category Archives: Medium Weights

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.

Overhead Press then HSPU and DL

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5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Power Cleans, Row and Toes to Bar

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5 rounds to work up to a heavy

  • 2 x Power Clean

Then the “Gut Reaction” WOD from wodwellcf on Instagram…

5 rounds for time of

  • 9-7-5-3-1 x Hang Power Clean @ 70% of above weight
  • 20 Cal Row
  • 8 x Toes to Bar

Finisher: 1 round of the Popeye WOD, 21 reps of each movement without putting the Dumbbells down of (normally 3 rounds 21-15-9)

  • Curls @ 5-8kg Dumbbells per Hand
  • Strict Press
  • Hammer Curls
  • Lateral Raises
  • Upright Rows
  • Push Press
  • Curls

Results: Only could manage 65kg on the Power Cleans. Used 95lbs/43kg for the HPCs. Metcon 13:54. Used only 5kg for Popeye.

Split Squats then Kettlebell Cleans, Lunges and Push Presses

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Starting a new leg cycle based on a cycle published by RepWerks on Instagram.

4 rounds to work up to a heavy

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 8 minutes of

  • 1 x Dual Kettlebell Power Clean @ 14kg per hand
  • 2 x Alternating Reverse Lunges (l+r=1rep) with KB in Front Rack Hold @ 14kg per hand
  • 2 x Kettlebell Push Press @ 14kb per hand

Results: Split Squats worked well with the Whoop Weight lifting feature… 30-36-43-50kg. Metcon 19 rounds.

Front Squats then HSPU and DUs

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

3 rounds resting 30 seconds between rounds

  • 10 x Alternating Kettlebell Halos (l+r=1 rep) @ 14kg
  • 10 x Streight Leg Weighted Situp @ 14kg
  • 10 x Kettlebell Pull Through (r+l=1rep) @ 14kg

Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.