Tag Archives: Burpees

RDLs then Burpees, Dips and Muscle Ups

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5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

Strict Press and Pullups then Deadlift, Pushups and Burpees

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4 rounds increasing weight each round if possible

  • 7 x Strict Press

Then @ max weight from above, 2 rounds of

  • 10 x Push Press
  • Max Unbroken Strict Pullups
  • Rest 90 seconds

Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)

  • Max Deadlift @ 115lbs/52kg
  • Max Pushups
  • Max Burpees
  • Rest 1 minute

Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.

Deficit Split Squats then DUs, Clusters and Burpees

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3 round of

  • 10 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 10 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then cash in

  • 100 x Double Unders

EMOM for 12 minutes

  • 6 x Kettlebell Clusters @ 14kg
  • 3 x Burpees

Cash Out

  • 100 x Double Unders

Results: Metcon 14:45.