Tag Archives: Burpees

Deadlifts, Burpees and V-Ups

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Going into the office so needed a quick, full body workout.

AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

The Seven

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A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.

7 rounds for time (time cap 30 minutes)

  • 7 x Handstand Pushups
  • 7 x Dumbbell Thrusters @ 14kg per hand
  • 7 x Toes to Bar
  • 7 x Deadlifts @ 185lbs/84kg
  • 7 x Burpees
  • 7 x Kettlebell Swings @ 32kg
  • 7 x Pullups

Results: Metcon 29:18. Good long grind to get the week started.

Deadlifts, Row and Burpees

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Every 3 minutes for 15 minutes

  • 6 x Bench Press
  • Rest 30 seconds
  • 6 x Strict L-Sit Pullups

Based on the U Can’t Touch This WOD from CF New England.

  • 21 x Deadlift @ 185lbs/84kg
  • 200m Row
  • 21 x Burpees over the Bar
  • 200m Row
  • 15 x Deadlift
  • 200m Row
  • 15 x Burpees over the Bar
  • 200m Row
  • 9 x Deadlift
  • 200m Row
  • 9 x Burpees over the Bar
  • 200m Row

Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.

Pullups and Knee Raises then Burpees, C&J and Thrusters

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups
  • 6-8 x Weighted Knee Raises / Knees to Waist

For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.

Then the Street Parking Instagram WOD from June 23.

AMRAP in 18 minutes of

  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Hang Clean and Jerk @ 14kg per Hand
  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Thrusters @ 14kg per Hand

Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.