Daily Archives: 28/01/2017

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Kettlebell Swings and Dips

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For time do 5 rounds of:

  • 10 x Kettlbell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 15 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 25 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 50 x Kettlebell Swings
  • 3 x Weighted Dips, rest 3 minutes

Results:  Third time I did this type of workout.  Took a total of 44:34 this time (44:50 and 43:57 the other two times).