Monthly Archives: April 2022

Double Unders, Pullups, Dips, T2B, Rows, Situps and Tricep Extensions

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This WOD was inspired by a post on Instagram by thegymnasticscourse.

For max Pullups, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Strict Pullups

Rest 2 minutes, then for max Toes to Bar, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Toes to Bar

Rest 2 minutes, then for max Dips, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Ring Dips

Rest 2 minutes then for max Rows, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Reverse Rows

Rest 2 minutes, then for max Situps, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Situps @ 20kg

Rest 2 minutes, then for max Tricep Extensions, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Tricep Extensions

Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.

Front Squats and Reverse Lunges then a Bike HIIT

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3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Deadlifts then Pushups, KBS and Row

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Take 15 minutes and work up to a heavy

  • 3 x Deficit Dedadlift

Then 4 sets of

  • 12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

  • Pushups
  • Kettlebell Swings @ 24kg
  • 200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.

Pullups, HSPU and Barbell Rows the Core Work

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3 rounds of

  • 6-8 x Weighted Pullups @ 6kg

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 3-5 x Deficit Handstand Pushups
  • Odd – 6-8 x Barbell Bent Rows @ 135lbs

Then 3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds

Results: Pullups 8-7-6. Bent Rows and HSPU 8/5-8/5-8/4-8/3. Tough core workout!