Tag Archives: Burpees

Back Squats, T2B and Burpees

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Every 3 minutes for 15 minutes, work up to a heavy

  • 6 x Back Squat

Then, inspired by CF New England’s WOD from 18. May…

AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar (only on first round)
  • 12 x Front Squat @ 95lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 9 x Front Squat @ 115lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 6 x Front Squat @ 135lbs
  • 10 x Burpees

Results: Back Squats 135-165-185-200-210lbs. Metcon 3 rounds-2 rounds plus 14 preps-2 rounds. Originally planned to do back squats throughout the workout but only have one rack, so no place to put the bar during the T2B. In this case took the bar from the floor for the front squats since the weight is reasonable.

Power Clean, Front Squats, Push Press and Burpees

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

Zombie Squats, Pullups and Press then Pullups, Burpees and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Zombie Squat (start with empty bar and increase weight per round)
  • 6-8 x Wide Grip Strict Pullups

Then 5 rounds of

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%
  • 1 x Strict Press @ 95%+ (if possible)

Then 3 rounds for time of

  • 21 x Pullups
  • 15 x Burpees
  • 9 x Thruster @ 110lbs

Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35