Tag Archives: Goblet Squats

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.

L-Sits and Deadlifts then a Kettlebell EMOM

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3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then 5 rounds

  • 12 x Deadlift @ 1.5 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight

Then EMOM for 12 minutes alternate through the the following

Even minutes

  • 3 x Kettlebell Deadlift @ 32kg
  • 3 x Deadstop Kettlebell Swing @32kg
  • Repeat 1x (2 sets total)

Odd minutes

  • 8 x Goblet Squats @ 32kg

Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.

Tara Hero WOD Modified

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Inspired by the Tara Hero WOD….

For time

Cash in

  • 25 x Burpees

Then 6 rounds of

  • 20 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 20 x Goblet Squat @ 24kg

Cash out

  • 4 min Forearm Plank
  • Every time you break do…
    • 3 x Burpees first break
    • 6 x Burpees second break
    • etc.

Results: 25:45.

Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

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3 rounds of

  • 8 x Weighted Pullups @ 3kg

Then every 3 minutes for 9 minutes

  • 20 x Cable Pulldowns @ 50lbs

3 rounds for time

  • 10 x Dips
  • 15 Calorie Row
  • 20 x Single Kettlebell Strict Press @ 14kg Left
  • 20 x Single Kettlebell Strict Press @ 14kg Right
  • 25 x Goblet Squats @ 24kg
  • 30 x Pushups

Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.