Category Archives: Weight

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

RFE Split Squats then KB Row, Clean, Snatch and Thrusters

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3 rounds

  • 8 x Rear Foot Elevated Split Squat Left @ 24kg Kettlebell in Goblet Hold
  • Rest 30 seconds
  • 8 x Rear Foot Elevated Split Squat Right @ 24kg Kettlebell in Goblet Hold
  • Rest 1 minute

Then Joeller Blades WOD from 1 June…

AMRAP in 10 minutes with single Kettlebell, alternating sides, touch floor between each rep.

  • 1 x Kettelbell Row @ 16kg
  • 1 x Kettlebell Clean @ 16kg
  • 1 x Kettlebell Snatch @ 16kg
  • Repeat on other side

Then AMRAP in 6 minutes with 2 Kettlebells, touch floor between each round.

  • 1 x Squat Clean @ 14kg per Hand
  • 1 x Single Arm Thruster Left (one kettlebell on shoulder, one presses up)
  • 1 x Single Arm Thurster Right

Then 2 rounds without rest between

  • 10 x Pike Lift
  • 10 x Pike Lift over a Kettlebell (r+l=1rep)

Then accumulate 60 seconds

  • Pike Hold

Results: Did not count the reps on the KBs… too many. First one was challenging on the form. Second was tough on the stamina.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.

TRX Core Work then Burpees, Pullups and Air Squats

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Back from vacation workout…

3 rounds of

  • 6 x TRX Mountain Climbers
  • 3 x TRX Atomic Pushups
  • 1 x TRX Pike Press
  • Repeat for 3 sets

Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of

  • 6 x Burpees
  • 8 x Strict Pullups (Rx is Kipping)*
  • 12 x Air Squats

* For Kipping shoot for 12+ rounds and for Strict 9+.

Results: Metcon 10 rounds plus 9 reps.