Tag Archives: Goblet Squats

Bench Press then Row, Squats and Pushups

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

By | | , , , , ,
Comments Off on Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.

Back Squats, Pullups and Pushups then Planks

By | | , , , ,
1 Comment

Every 2 minutes for 6 minutes, work up to a heavy load

  • 1 x Pause Back Squat with 3 second pause at Bottom
  • 3 x Back Squat

For max complete rounds, every 2 minutes

  • 5 x Strict Pullups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pushups

Then 2 rounds

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).

Front Squats then KB Cleans, Goblet Squats and Row

By | | , , , ,
Comments Off on Front Squats then KB Cleans, Goblet Squats and Row

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 5 rounds for time

  • 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
  • 8 x Goblet Squats @ 24kg
  • 12 Calorie Row
  • Rest 1 minutes

Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.

Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

By | | , , , ,
Comments Off on Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

Start with two 4 round 30/10 Tabatas

  • Round 1 – Side Plank with feet in TRX
  • Round 2 – Side Plank with Weight @ 8kg (T-position)

5 rounds

  • 3 x Single Leg Deadlift Left Leg
  • Rest 30 seconds
  • 3 x Single Leg Deadlift Right Leg
  • Rest 2 minutes

Go heavy for this one since it is only 3 reps.

Then a scaled version of the 2019 Games Qualifier Workout #1.

3 rounds

  • 15 x Deadlifts @ 145lbs (Rx is 
  • 35 x Goblet Squats @ 24kg (Rx is Overhead Squats @ 75lbs)
  • 90 x Double Unders

Results: SL Deadlift 95-115-135-145-150lbs/68kg.  Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon:  16:56.