Tag Archives: Burpees

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.

Modified Almond Joy

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Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy  …

Warm-up 200 Double Unders

Then for time complete:

  • EMOM – 4 Deficit Handstand Pushups
  • Spend the rest of the minute doing sit-ups until you hit 100 Sit-ups

Move directly into…

  • EMOM – 4 Renegade Rows @ 18kg per hand
  • Spend the rest of the minute doing Burpees until you reach 100 Burpees

Result: 22:48.  Great combination of strength work plus a Metcon rolled into one.  Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right.  Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly,  then for the last couple of rounds dropped to 4 reps total (2 per hand).   Was whipped by the end anyway.

Next time: Start with 18kg and keep the 4 reps per hand format.

Front Squats with Handstand Hold plus Burpees and Deadlifts

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Warm-up with Double Unders (100 – 150)

MWOD Exercises for Front Squats:  Wrist Distraction, Lat Stretch with External Rotation, Lunges.  Best videos from Kelly are here, here and here.

5 Rounds, not for time:

  • Front Squat 5-5-5-5-5
  • 30 Second Handstand Hold

For time perform the following:

  • 30 x Burpees
  • 10 x Deadlifts @ 60kg
  • 20 x Burpees
  • 10 x Deadlifts @ 60kg
  • 10 x Burpees
  • 10 x Deadlifts @ 60kg

Result:  Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg.  Metcon – 5:28

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.