Tag Archives: Burpees

Bench Press and Pullups, then Madison Triple CF Games Event

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3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.

Snatch and Overhead Squat then OHS, Pullups and Burpees

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Based on the CF Invictus WOD from June 22, 2020.

Every 90 seconds for 15 minutes (10 rounds)

  • Hang Power Snatch + Overhead Squat

Work up to a heavy single.

Then 5 rounds for time

  • 6 x Overhead Squat @ 75lbs
  • 9 x Pullups
  • 12 x Burpees

Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

TGUs and KtC then T2B, Ring Dips, Pullups and Burpees

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Take 15 minutes for handstand practice (getting to be a routine).

Then 2 rounds

  • 3 x Turkish Getups per Side
  • 3 x Skin the Cat

Then 21-15-9 of

  • Toes to Bar
  • Ring Dips

Rest 2 minutes then 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.