7 Unique and Challenging Crossfit Workouts from Brent Fikowski

Brent Fikowski made his mark on The CrossFit Games last year finishing in fourth place overall and securing four first place finishes! Try training Fikowski style...

Firstly, let’s get a little more insight into the mind of Canadian Athlete Brent Fikowski.

Now have a read through these 7 workouts and choose the ones that you like the look of. Mix and match if you find new exercises that you want to try. 

7. BRENT FIKOWSKI STRONGMAN WORKOUT

6 rounds with 1:1 work:rest.

  • 20m Yoke
  • 2 legless rope climbs
  • 20m Farmers, 20 calorie bike

6. STRENGTH AND POWER WORKOUT

“Another solid training session.”

  • Seated box jumps in a weight vest
  • 315lb pause clean
  • Front squat doubles
  • Banded deadlift triples

5. UPPER BODY STRENGTH WORKOUT

Some upper body strength work from today:

  • Banded strict press
  • Floor press
  • Prone rows

4. PRESSING WORKOUT

Always make time to press! The bar can only go up in weight. Not chasing any PRs today but technique is headed in the right direction. 185,235,265 pounds shown.

  • 1,1,1 strict press
  • 3,3,3 push press
  • 5,5,5 push jerk

3. BENCH AND BURPEE PYRAMID WOD

Second part of today’s AM session.

  • L-sit holds
  • 6/9/12/9/6 Bar facing burpees / overhead squats 95kg / chest to bar pull-ups
  • Heavy bench press (not shown)

2. SNATCH WORKOUT

Not every training session is filled with glorious PRs and perfectly paced conditioning workouts. However the less-than-perfect days provide the greatest opportunity to grow as an athlete. You are given a shot to learn, overcome adversity, and adapt. So will you capture this moment? Or just let it slip?

Here are some lifts from a snatch workout:

  • 3×3 at 80% (230lb) every 2:00
  • 4×2 at 85% (245lb) every 1:30
  • 4×1 at 90% (260lb) every 1:00

1. WORKOUT TO BUILD EXPLOSIVE POWER

Getting explosive today! 🐌➡️💣

  • 2 aggressive power snatch + 1 deadball throw
  • 5 rebounding vertical jumps / first three with banded resistance.
  • 5 rounds of each with ample rest

Here are more interesting and unique workouts for you to try:

7 Functional Bodybuilding Exercises for Performance AND Aesthetics from CrossFit Games Athlete Marcus Filly

7 Creative Exercises to Keep Your Crossfit Training Constantly Varied

 

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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