Tag Archives: Handstand Plate Walks

Wallballs, Deadlifts, KBS and Pullups

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5 rounds of

  • 3 x Deadlifts
  • Rest 30 seconds
  • 5 x Plate Walks
  • Rest 2 minutes

Work up to a heavy tripple Deadlift.

For time (Based on a The Box Programing post from Instagram).

  • 40 x Double Unders
  • 30 x Wallballs
  • 20 x Kettlebell Swings @ 32kg
  • 50 x Pullups
  • 20 x Kettlebell Swings
  • 30 x Wallballs
  • 40 x Double Unders

Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.

Handstand Walks then Deadlifts and HSPU

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3 rounds of

  • 5 x Plate Walks (L+R up/down is one rep)

Then take 15 minutes to work on Handstand Walk.

Then 4 sets of

  • Set 1 – 5 x Deadlift @ 45%
  • Set 2 – 5 x Deadlift @ 55%
  • Set 3 – 5 x Deadlift @ 65%
  • Set 4 – 5 x Deadlift @ 70%

Then EMOM for 15 minutes

  • 1 x Deadlift @ 75%
  • 3 x Handstand Pushups

Results: 1 RM DL is 300lbs so used 135-165-195-210lbs for the first deadlift part, and 225lbs for the final part.

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

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3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.

Back Squats then T2B and Plate Walks

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Spend 10 minutes and work up to a heavy

  • 1 x Back Squat

Then every 3 minutes for 9 minutes

  • 5 x Back Squat @ 75% of your 1RM

Then AMRAP in 10 minutes of

  • 15 x Toes to Bar
  • 15 x Plate Walks (both hands up, both hands down = 1 rep)

Results:  For the first part got up to 220lbs.  Second part used 180lbs (75% of 240lbs).  Metcon 3 rounds plus 16 reps.