Tag Archives: Burpees

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.

Planks then Run, Power Cleans and Burpees

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EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.

Deadlifts then KBS, Dips and Burpees

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Take 15 minutes and work on Handstands.

Every 2 minutes for 12 minutes, Deadlift

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 rep @ 90%+
  • Set 7 – 1 rep @ 90%+

Then for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Ring Dips
  • Burpees

Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.

Bench Press then Pullups, Burpees and Push Press

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5 rounds for time

  • 5 x Strict Pullups
  • 10 x Burpees
  • 15 x Push Press @ 95bs

Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.

Run, Pullups, Dips and Burpees

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CF Invictus WOD from July 4.

For time:

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Results: 33:28