Category Archives: Medium Weights

Pullups, Squats and DB Rows then Dips

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6 rounds of

  • 3 x Pause Weighted Pullups @ 10kg with 3 second pause at top (33×3)
  • 3 x Pause Back Squats @ 65-70% of 1RM with 3 second Pause at bottom (31×3)

Then every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squat per Leg @ 20kg per Hand in Farmer Hold
  • 10 x Bent Dumbbell Row @ 20kg per Hand

Then accumulate

  • 50 x Dips

Results: Used 170lbs for the Back Squats. Split Squats and Rows were very hard.

Deadlifts then a Kettle Bell Chipper

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6 rounds of

  • 3 x Deficit Deadlifts @ 80-85% of 1RM

Every 5 minutes for 15 minutes (3 rounds)

  • 8 x Single DB Strict Press Left @ 18kg
  • 8 x Single DB Strict Press Right @ 18kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Left @ 24kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Right @ 24kg
  • 8 x Single Arm KB Swing Left @ 24kg
  • 8 x Single Arm KB Swing Right @ 24kg
  • 8 x Toes to Bar

Results: Used 255lbs/115kg for the Deadlift. For the metcon completed each round in around 3 minutes so had 2 minutes rest between each.

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Back Squats, T2B and Burpees

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Every 3 minutes for 15 minutes, work up to a heavy

  • 6 x Back Squat

Then, inspired by CF New England’s WOD from 18. May…

AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar (only on first round)
  • 12 x Front Squat @ 95lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 9 x Front Squat @ 115lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 6 x Front Squat @ 135lbs
  • 10 x Burpees

Results: Back Squats 135-165-185-200-210lbs. Metcon 3 rounds-2 rounds plus 14 preps-2 rounds. Originally planned to do back squats throughout the workout but only have one rack, so no place to put the bar during the T2B. In this case took the bar from the floor for the front squats since the weight is reasonable.