Tag Archives: Strict Press

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪

Strict Press then Squat Cleans, OHP and Rows

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4 rounds increasing weight each round if possible

  • 10 x Strict Press

Inspired by Joeller Blades’ Instagram post on August 22…

EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).

  • 4 x Squat Cleans @ 20kg
  • 5 x Overhead Press @ 20kg
  • 6 x Bent Rows @ 20kg
  • Rest 30 seconds, repeat on other side

Results: Strict Press… 30-34-36-39-43kg.

Strict Press them Bench Press, Situps and Halos

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Taken from the latest RepWerks Overhead Press cycle.

5 rounds increasing weight each round if possible

  • 10 x Strict Press

Then every 3 minutes for 15 minutes

  • 10 x Bench Press @ 115lbs
  • 10 x Straight Leg Weighted Situps @ 14kg (with arms extended overhead)
  • 10 x Halos (cw plus ccw = 1 rep) @ 14kg

Results: Strict Press… 30-34-36-39-39kg.

Strict Press then DB Presses, Pullups and Burpees

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5 rounds to work up to a heavy

  • 2 x Strict Press

Then 2 rounds of

  • 20 x Strict Press @ 50% of above max

Then Street Parking’s Nile Vault WOD…

Every 4 minutes for 16 minutes…

  • 14 x Alternating Dumbbell Push Press @ 16kg (7 each hand)
  • 10 x Burpees
  • 14 x Kipping Pullups

Results: Got up to 135lbs/61kg on the Strict Press. Used 65lbs for part 2. Metcon fastest round approx 1:30 – slowest 1:50. All rounds of pullups unbroken.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.