Category Archives: Weight

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Not for time, perform the following:

  • 5 x Front Squats @ 40kg
  • 5 x FS @ 50kg
  • 5 x FS @ 53kg
  • 5 x FS @ 60kg
  • 5 x FS @ 63kg

Then, for time do 1 round of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders
  • 9 x Strict Pullups
  • 15 x Thrusters
  • 21 x Burpees

Results:  Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round.  For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not).  Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.

 

Heart Rate During Metcon

Heart Rate During Metcon

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.