Category Archives: Very Long (>20 min)

>20 minutes

Pullups then TRX Core Work

By | | , , ,
1 Comment

Based on the Building Pullup Strength instagram post from Learn Calithetics, do the following, resting as needed

  • 20 x Strict Pullups
  • 20 x Strict Narrow Grip Pullups
  • 20 x Strict Pronated Grip Pullups (chin ups)
  • 20 x Strict Wide Grip Pullups
  • 20 x Commando Pullups (10 with right hand forward/10 with left)

Then 3 rounds of (total of 9 sets), rest as needed between rounds…

  • 2 x TRX Pike Press
  • 4 x TRX Knee Tucks
  • 6 x TRX Mountain Climbers (L+R=1 rep)
  • Repeat for 3 sets

Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

By | | , , , ,
Comments Off on Bench Press then Row, Pushups, KBS, Buprees and Pullups

Evvery 3 minutes for 18 minutes (6 rounds)

  • 8-10 x Dumbbell Bench Press @20kg per hand
  • 3 x Archer Pullups per Side

AMRAP in 21 minutes

  • Row 500m
  • 21 x Pushups
  • 21 x Kettlebell Swings
  • 15 x V-Ups
  • 9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.

Core Work then Man Makers, Deadlifts and T2B

By | | , , , ,
1 Comment

3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left with Crunch (elbow to knee)
  • Side Plank Right with Crunch
  • Alternating Single Leg V-Ups

Then AMRAP in 21 minutes

  • 3 x Strict Toes to Bar
  • 6 x Man Makers @ 14kg
  • 9 x Deadlifts @ 205lbs

Results: Metcon 5 rounds plus 12 reps.

Power Cleans, Push Press, Front Squats and Situps

By | | , , ,
1 Comment

This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

  • 100 x Hang Power Clean @ 65lbs
  • 100 x Push Press @ 65lbs
  • 100 x Front Squats @ 65lbs
  • 100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!

Weighted Pullups and Dips then a 30/30 TRX Complex

By | | , , , ,
1 Comment

3 rounds of

  • 6 x Weighted Pullup @ 10kg
  • Rest 1 minute
  • 8 x Weighted Dips @ 10kg
  • Rest 2 minutes

Then immediately following the last rest do one round of

  • 6 x Strict Pullups
  • Rest 1 min
  • 8 x Dips

Then 5 rounds of 30 second work, 30 second rest (25 minutes total)

  • TRX Pike Press
  • TRX Rear Foot Elevated Split Squat Left
  • TRX Pushup
  • TRX RFE Split Squat Right
  • TRX Tricep Extensions

Keep the TRX Straps at the same length throughout.

Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.