Category Archives: Medium Weights

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

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3 rounds of

  • 6 x Strict Press @ same weight as last time
  • 5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

  • 21 x Abmat Situps
  • 18 x Dumbbell Deadlift @ 18kg per Hand
  • 15 x Dumbbell Bent Rows
  • 12 x Dumbbell Cleans
  • 9 x Dumbbell Push Press
  • 6 x Dumbbell Front Squats
  • 3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Strict Presses then Cleans and Front Squats

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3 rounds

  • 6 x Strict Press @80-85% of 1RM

Then 3 rounds of

  • Max Back Supported Seated Dumbbell Press @ 12kg per hand (back against wall or box)

CF New England’s “Opposites Attract” WOD…

  • 1-2-3…8-9-10 x Power Cleans @ 115lbs/52kg
  • 10-9-8…3-2-1 x Front Squats

Then accumulate

  • 2 Minutes L-Sit Hold

Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.

Weighted Pullups and Split Squats then Cleans and Row

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EMOM 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg
  • Rest 20 seconds
  • 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

  • 5 x Straight Arm Pullups

Then AMRAP in 8 minutes

  • 5 x Hang Squat Clean @ 95lbs
  • 250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

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5 rounds to work up to a heavy

  • 6 x Front Squat

Then for time

  • 10 x Hang Power Cleans @ 50kg
  • 20 x Goblet Lunges @ 24kg (total 10 per leg)
  • 30 x KB Swings @ 24kg
  • 40 x Toes to Bar
  • 500m Row
  • 40 x Toes to Bar
  • 30 x KB Swings
  • 20 x Barbell Lunges @ 43kg
  • 10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.