Tag Archives: Burpees

Hotel Dumbbell Complex

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Another Hotel WOD.

3 sets of the following (total of 9 rounds), rest as needed between sets.

  • 3 x Stability Ball Knee Tucks
  • 3 x Stability Ball Side Knee Tucks Left
  • 3 x Stability Ball Side Knee Tucks Right
  • Repeat for 3 rounds

AMRAP in 12 minutes of the following complex

  • 3 x Single Dumbbell Power Clean Left @ 50lbs
  • 3 x Single Dumbbell Push Press Left
  • 3 x Single Dumbbell Overhead Reverse Lunge Left (r+l = 2 reps)
  • 3 x Single Dumbbell Snatch Left
  • Immediately repeat right
  • Repeat for 3 rounds
  • 9 x Burpees

For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.

Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.

Pullups and HSPU then KBS and Burpees

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3 rounds of

Then 5 rounds

  • 3 x Weighted Pullups
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
  • Rest 90 seconds

Then for time

  • 300 x Kettlbell Swings @ 24kg
  • EMOM stop and do 4 x Burpees

Results: Metcon 17:54.

Dumbbell G2OH and Burpees

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Hotel workout from the Box Programming on Instagram.

Using a single Dumbbell, for time 21-15-9

  • Dumbbell Ground to Overhead @ 50lbs/22.5kg
  • Burpees over the Dumbbell

Rest 2 minutes, then for time 30-15 of

  • Dumbbell Ground to Overhead @ 50lbs
  • Burpees over the Dumbbell

Rest 2 minutes, then for time

  • 45 x Dumbbell Ground to Overhead @ 50lbs
  • 45 x Burpees over the Dumbbell

Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.

Strict Press then Deadlifts, T2B and Burpees

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EMOM for 9 minutes, rest 1 minute between rounds

  • 45 second Handstand Hold
  • 45 second Side Plank Left
  • 45 second Side Plank Right

Then every 2 minutes for 10 minutes

  • 5 x Strict Press @ 65%
  • 5 x Bent Barbell Rows

Then a Crossfit New England WOD from Jan 10…

AMRAP in 15 minutes of (original is 20 minutes)

  • 1 x Deadlift @ 225lbs
  • 10 x Toes to Bar
  • 15 x Burpees over the Bar

Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.

Cleans, Presses, Squats and Burpees

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Then a Street Parking Instagram WOD…

For time, reverse ladder of the following complex, going from 10 to 1.

  • 10 x DB Power Clean @ 30lbs per Hand
  • 10 x DB Push Press
  • 10 x DB Front Squat
  • 10 x Burpees over the Bar
  • 9 x DB Power Clean
  • 9 x DB Push Press
  • 9 x DB Front Squat
  • 9 x Burpees
  • etc.

Then 3 rounds of, resting as needed

Results: Metcon 11:45… longest round was 8 reps and took 1:45.