Category Archives: Medium Weights

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

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Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Row, Deadlifts, KBS, Burpees and Step Ups

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

  • Row 1000m

Immediately followed by AMRAP of

  • 3 x Deadlift @ 220lbs/100kg
  • 6 x Burpees
  • 12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
  • 24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

Strict Press then Power Snatch and Pullups

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5 rounds and build to a heavy

  • 3 x Strict Press

Then 2 rounds of

  • Max Unbroken Strict Press @ 80% of 3 rep max above

Then 5 rounds, resting 2 minutes between rounds. Break as needed during each set to maintain form.

  • 6 x Power Snatch @ 85lbs
  • 6 x Wide Grip Pullups

Results: Strict Press 65-95-115-135-145(fail after 2 reps)lbs…so 135lbs/60kg. Part 2 with 110lbs/50kg… 10 and 8 reps.

Front Squats and Hip Thrusts then Row, DB Push Press, DB Front Squat

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Take 5-7 rounds and work up to a heavy

  • 1 x Front Squat

Then 4 rounds of

  • 15 x Hip Thrusts with one second pause at the top @ 135lbs/60kg

Results: Front Squat

  • 3×135
  • 3×165
  • 3×185
  • 1×195
  • 1×205
  • 1×215
  • 1x220lbs/100kg

Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.