Tag Archives: Burpees

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Bench Press then HSPU, Deadlifts, Rows and Buprees

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4 rounds of

  • 10 x Pike Lift Over a Kettlebell (over and back is one rep)
  • 15 second Pike Lift Hold

Then 10 rounds of

  • 6 x Bench Press @ 80% of 1RM
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 3 x Handstand Pushups
  • 6 x Deadlift + Barbell Row @ 110lbs/50kg
  • 9 x Burpees

Finisher…. Bike Intervals

  • 4 rounds of 30 seconds work/30 seconds rest
  • 4 rounds of 45 seconds work/1 minute rest
  • 4 rounds of 30 seconds work/30 seconds rest

Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.

Bench Press then Deadlifts and Burpees

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5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.