Category Archives: Medium Weights

Weighted Pullups and MU Transitions then TGUs, KBS and KB Front Squats

By | | , , , ,
1 Comment

Spend 15 minutes working on

  • Ring Muscle Up Transitions

Then 5 rounds of

  • 1-2 x Weighted Pullup @ 20kg

Then a modified version of the Arnie benchmark WOD… For time

  • 15 x Turkish Getups @ 16kg, Right Arm
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Left Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Right Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 15 x Turkish Getups @ 16kg, Left Arm

Results: Meton 21:40. Very interesting workout… never did that many TGUs in a row (Rx is 21 but that would take too long).

Back Squats and Hip Thrusts the Deadlifts, Cleans and Presses

By | | , , , ,
1 Comment

4 rounds work up to a heavy

  • 10 x Back Squat

Then accumulate

  • 30 x Hip Thrusts @ max weight from above

Then for time, 10-9-8-7-6-5-4-3-2-1 of

  • Deadlift @ 18kg Dumbbells
  • Bench Press @ 18kg Dumbbells
  • Clean @ 18kg Dumbbells

Results: Back Squats 155-165-180-185lbs. Metcn 10:43.

Presses, Power Cleans, Front Squats and Burpees

By | | , , , ,
Comments Off on Presses, Power Cleans, Front Squats and Burpees

4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

By | | , , , ,
Comments Off on Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

3 rounds of

  • 5 x Hanging Pike Lifts (from pullups bar)
  • 5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

  • Min 1 – 14 x Burpees
  • Min 2 – 14 x Hang Power Clean @ 43kg
  • Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
  • Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.