Category Archives: Weight

One Arm Strength plus Metcon

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One Arm Dumbell Rows

  • 10 @ 12kg
    10 @ 14kg
    10-10-10 @ 16kg

One Arm Press

  • 5 @ 12kg
    5 @ 14kg
    5-5-5 @ 16kg

Run 1 mile followed by three rounds of:

  • 30 x Double Unders
  • 20 x American Kettlebell Swings
  • 10 x Bar Dips

Result:  19:12 for the Metcon part (1 mile in 7:18)

Full Core Workout – Pull In, Push Out, Twist

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Practice Double Unders

Weighted Pullups with hammer grip

3-3-3-3-3 (or max reps per set) @ 15kg

Perform as many rounds as possible in 12 minutes of

  • 12 x TRX Atomic Pushups
  • 10 x Kettlebell Swings @ 24kg
  • 8 x Russian Twist (over and back is one rep) @ 12kg

Hope (taken from CF Invictus)

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In fight gone bad format (one minute per exercise, rest one minute per round).  Three rounds of:

  • Row
  • 20kg Power snatch
  • Box jump
  • 20kg Thruster
  • Pull-ups

The original workout had burpees as the first exercise. I also dropped the weight from 30kg since 30kg seemed too heavy for this type of workout.