Category Archives: Weight

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

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Every 3 minutes for 18 minutes do

  • 5 x Barbell Rows increasing weight each round
  • 3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

  • 50ft Barbell Overhead Walking Lunge @ 65lbs
  • 10 x Toes to Bar
  • 50 x Double Unders

Results:  For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.

Bench Press and Pullups then Hand Release Pushups and Pullups

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A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

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Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

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First do 3 rounds of

  • 3 x Turkish Getups per Arm
  • 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

  • 4 x Front Squats
  • Rest 90 Seconds
  • Max Effort TRX Rows
  • Rest 90 Seconds

Then for time do increasing/decreasing ladders of

  • 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
  • 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).