Tag Archives: Burpees

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

By | | , , , ,
1 Comment

Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

By | | , , , ,
Comments Off on Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.

Barbell Rows and Dips then Deadlifts and Burpees

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.

Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

By | | , , , ,
Comments Off on Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

Against running 12 minute clock, for time, do the following ladders

  • 10-15-20-25-30 x Kettlebell Swings
  • 15-12-9-6-3 x Handstand Pushups

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Box Jumps
  • 15-12-9-6-3 x Toes to Bar

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Burpees
  • 15-12-9-6-3 x TRX Reverse Rows (feet on a bench/box)

Results:  The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.