Tag Archives: Burpees

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.