Tag Archives: L-Sit

Core Work then Power Clean, Push Press and Burpees

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EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps. 

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…

Deadlifts and L-Sit then KBS, Situps and Handstand Pushups

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6 rounds of

  • 3 x Deadlift
  • Rest 30 seconds
  • 30 second cumulated L-Sit (break up as needed)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 21 x Kettlebll Swings
  • 15 x Situps
  • 9 x Handstand Pushups

Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs).  L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds.  AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).

TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

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First do 3 rounds of

  • 3 x Turkish Getups per Arm
  • 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

  • 4 x Front Squats
  • Rest 90 Seconds
  • Max Effort TRX Rows
  • Rest 90 Seconds

Then for time do increasing/decreasing ladders of

  • 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
  • 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.