Tag Archives: Deadlift

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

Deadlifts then KBS, Reverse Lunges and Box Jumps

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The deadlift part is a repeat from last week taken from the CF Invictus WOD from today.  Should be good at building good Deadlift stability…

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then do 5 rounds for time of

  • 24 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge with Kettlebell in Goblet position (R+L = 2 reps)
  • 12 x Box Jumps

Results:  Deadlift 155-185-210-230-240lbs (ended at 255lbs last time).  Metcon in 13:41.

Deadlifts then KBS, Front Squats and Handstand Pushups

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Took the deadlift part from the CF Invictus WOD from July 25.

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then 3 rounds for time of

  • 30 x Kettlebell Swings
  • 15 x Front Squats  110lbs
  • 5 x Handstand Pushups

Results: Deadlifts 155-185-205-225-255lbs.  Metcon in 12:17.

Weighted Pullups then HR Pullups, Deadlifts, Kettlbell Swings and Handstand Pushups

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E3MOM for 12 minutes (4 rounds)

  • 3 x Weighted Pullups

Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg

  • 100 x Hand Release Pushups

Then do the following, each time you need to rest do 3 x Handstand Pushups.

  • 100 x Kettlebell Swings

Results:  For the Pushups – 9:38.  Kettlebell Swings – 6:27.