Tag Archives: Clusters

Deadlifts and Dips then a Kettlebell EMOM

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Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

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4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 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.

Weighted Pullups then a Kettlebell Complex

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5 rounds for form and balance

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 13kg (heavier weight than last week)

Then 10 rounds, for time, per side with a single Kettlebell (do all 12 reps on one side, then switch arms and repeat = 1 round)

Results: Metcon 17:06 (may have forgotten to do the Row part on some of the Deadlift rounds).

Front Squats then Double Unders, Lunges and Clusters

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6 rounds of

  • 2 x Slow Eccentric Front Squats @ 75-80% (31×3)
  • Rest 2 minutes

Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)

  • 5 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 10 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 15 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • …
  • 50 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs

Results: Used 165lbs for the front squats. Metcon 10:45.