Tag Archives: Burpees

Beep Test then Deadlifts

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Starting with the Bergeron Beep Test. EMOM for as long as possible

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Then take 20 minutes and work up to a 1 RM Deadflit

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then every 3 minutes for 9 minutes

  • 15 x Touch and Go @ 50% from above

Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.

Overhead Press then Thrusters, Pullups and Burpees

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Take 15 minutes to work up to

  • 5 x Strict Press

Then every 2 minutes for 8 minutes

  • 10 x Strict Dumbbell Press @ 14kg

Then the Bergeron Freddy Kruger WOD, for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Presses 120lbs (110lbs last time). Dumbbell Presses went OK…probably could do 16kg next time. Metcon 4:12 (used standard Russian, not Crossfit swings).

Weighted Pullups then DB Snatch, Burpees and Pullups

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.