WorkoutThe winter months are really starting to roll in now. Lighter mornings and late nights are on the cards…

This is making training in the morning a little easier. Each workout feels less like I am still half asleep, however, evenings are tough. I still haven’t got back into active recovery or aerobic work. I can definitely notice this in my workouts, I get fatigued faster and breathe harder. My goal for November is to get an aerobic workout back in a few times a week…


A) “Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row
B) Barbell Cycling
On the Minute x 5 @ 70kg
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
I struggled mentally with part A today. The 2 rounds in the middle were fine but the final row I struggled to push. Pace dropped off to 1:50 per 500m.
The second section felt good. I have hit this a few times in the past and 70kg never felt as good as it did today.


A) Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

B) 5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

C) Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

Well, today hurt, the workout was painful and took 5:32 (I think, workout brain kicked in after I looked at my watch). I was aiming to go unbroken but broke on the last round of cleans!

A good Midline finisher to round the day off.


A) Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.


30 Chest to Bar Pull-Ups
50 Thrusters (65/45)
70/50 Calorie Row

C) Pausing Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 74%
2×2 – 78%

D) Back Squat
On the Minute x 5:
5 Back Squats – 72%

Odd one today, the muscle ups I got less than my unbroken set. I might of well just hang on in the future and try to squeak a few more out.

The workout I was happy to do unbroken! 6:02 and 30 unbroken chest-to-bar was a result!

Finally, the snatches were hit and miss, my shoulder felt awful but the back squats were good. All sets felt light and easy.


A) Front Squat
3×3 – 80%
3×1 – 85%

B) AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (70 kg)
12 Burpee Box Jump Overs (24/20)

The front squats felt surprisingly easy. I was nervous about them but ended up hitting them comfortably. The workout on the other hand was painful. It was one of those where the pace just drops off and it’s a plod! I got 6 rounds plus the muscle ups of the 7th.


A) Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk

B) “Gwen”
Unbroken Clean and Jerks

Athletes choice on loading.

I was happy to hit 120 kg on part A and power clean 125 kg. I’ve not gone heavy with this for a while but it felt good. The workout was deceptively hard! I increased loads (Not sure if this was right) and went 60 kg, 65 kg, 70 kg.


45s On/15s Off x 30 Minutes

1 – Airdyne

2 – Ski

3 – Row

The goal was to pick a target pace for each movements and stick to it. For me, 70 RPM on the bike, 1100 Cal/hr Ski and 1300-1400 Row.


A) On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

B) 3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

C) Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

I wasn’t feeling training today after the lazy weekend we had. The first part was fine, nothing too taxing and the squatting at the end was also fairly manageable. However, the workout was tough, box jumps are awful for me, still lacking confidence but also struggling to push mentally on them. Something to work on going forward!!!


A) AMRAP 13:
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

B) Power Snatch
Running Clock:
0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)

Today was awful. Training was rushed with so much going on!

However, Han and I are off to the Lakes for the weekend to the Boathouse we head to each year. It’s amazing and a complete weekend of getting outdoors, eating good food and relaxing!


 Barbell Cycling
For Time:
21 Push Presses (70 kg)
21 Front Squats (70 kg)
21 Hang Power Cleans (70 kg)

Rest 2:00

15 Push Presses (80 kg)
15 Front Squats (80 kg)
15 Hang Power Cleans (80 kg)

Rest 2:00

9 Push Presses (90 kg)
9 Front Squats (90 kg)
9 Hang Power Cleans (90 kg)

Rest 2:00

6 Push Presses (100 kg)
6 Front Squats (100 kg)
6 Hang Power Cleans (100 kg)

B) AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

Well, as far as humbling workouts go, this workout is up there with the best. It’s one of those that you go into with a game plan and come out of wondering what just happened. All in all it took me just over 25 minutes and it hurt mentally and physically.

The second piece wasn’t great at all due to how tough part A was. In hindsight I should have given it a miss!!!


A) Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (42.5 kg)*
*Continuous motion, no pausing overhead or in rack

B) 5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (83 kg)
12/9 Calorie Assault Bike

C) Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

Today was okay, relatively easy compared to other days. The tough part was the midline work!!! wow that got me at the end.

Rounds in the workout took between 1:18 and 1:40 so plenty of rest. The handstands I ended up hitting sets of 3 on the strict work.


A) Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B) Overhead Squat

C) Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat


Heavy Single Snatch
3×1 (Between 85-92%)

D) AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (52.5 kg)

Muscle ups felt poor today. They have felt good up until now but I just felt all over the place. Maybe after a week off it’s just a case of getting back into them.

The overhead squat was heavy today. Not in my weight but in how it felt! I went to 100kg and hit a few sets there. I was happy to hit 90 kg on the complex and a 105 kg snatch afterwards… It’s creeping back up.


The workout was tough! I felt great for 3 rounds then the 4th and start of the 5th was hard. I finished 10 calories into the 5th which I was happy with. Hello legs and shoulders!!!


A) Snatch – Heavy SIngle

B) Clean & Jerk – Heavy Single

C) 12 Minute AMRAP: 8 Calorie AIrdyne + 25 foot walking front rack lunge (2 x 22.5kgg dumbbells) + 35 double unders + 25 foot walking front rack lunge (2 x 22.5kgg dumbbells)

I am going to work to a heavy single on most Saturday’s now. I did this a while back and got very strong doing it. So hey, lets give it a go again.

The workout was horrible!!! My glutes and hamstrings were on fire!!!

08/11/17 – 10/11/17

I took some time ff to recover. After trying to train through being unwell I realised I was only slowing down getting rid of the bug I had.

I only had a cold (man flu ha ha), however, I could really feel it slowing me down and impacting my training. For this reason I took some time to recover.


Well, this month has got off to a terrible start. The dreaded Man Flu has got me (It’s a real thing). This has meant training has been awful if at all. Essentially, I have just gone through motions to avoid completely coming to a halt…

A) EMOM x 10: 2 Light Power Snatch

B) 27-21-15-9

Calorie Row + Dumbbell Clean (22.5kg)

I kept weight under 70% on the snatching and finished the workout in 8:13.


A) Every 4 Minutes x 5 Rounds:

400m Run + 1 Round of DT @ 70kg (12 Deadlift + 9 hang clean + 6 shoulder to overhead)


1. Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

3. Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

I mean, today got out of hand very quickly ha ha. All joking aside this was a fun training session. I’ve been wanting muscle ups in a workout for some time and today was great. All unbroken and minimal rest on the first workout.

The weightlifting was tough but manageable. I went from the floor across all sets, including front squats. I went from 80kg – 100kg on the first part. Then 110kg – 115kg on the second and 120kg – 125kg on the final part.

For the last section, I thought this would be a coll down. Nope. It was tough! I got 115 reps in total which was okay, nothing brilliant but okay.


Every 4 minutes: Run 800m  x 5 Rounds



1. Deadlift
Climbing in weight

2. Conditioning
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

Not a lot of volume today but there didn’t need to be! This workout smashed me in the face and ran away laughing! I got 6 rounds plus 6 deadlifts which I was happy with. Deadlifts are an improving weakness of mine, this is a classic Crossfit workout.


10 Rounds: Run 1:30 / Rest 30 Seconds

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