Tag Archives: Mountain Climbers

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.

Russian Twists, Situps and Mountain Climbers then Deadlifts

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For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Abmat Situps

Then take 15-20 minutes and work up to a heavy

  • 3 x Deadlifts

Rest at least 2 minutes between lifts.

Results:  Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps.  Deadlifts 135-155-170-185-205-225-275lbs/125kg. 

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

Dumbbell Snatches, Burpees, Toes to Bar and HRPU then Core Work

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AMRAP in 13 minutes of (another CF New England WOD)

  • 50 x Dumbbell Snatches (R+L)
  • 40 x Burpees
  • 20 x Toes to Bar
  • 10 x Hand Release Pushups

Then for total reps, 8 rounds of 20/10 Tababtas (4 minutes)

  • Mountain Climbers (R+L=1)

Then

  • 30 x Russian Twists Total (R+L=1)

Results:  Metcon 1 rounds plus 25 reps.  Mountain Climbers  110 reps.

 

Core Work and Pullups then Run 5k

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3 rounds in Pushup position, rest 1 minute between rounds

  • 10 x Bird Dogs (total)
  • 10 x Shoulder Taps (total)
  • 10 x Dynamics Planks (up-down is one rep)
  • 10 x Plank Rotations (total)
  • 50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

  • Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.