Category Archives: Focus Area

Deadlifts and Pullups then TRX Rows and Pike Presses with a Tabatta Finisher

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4 rounds

  • 4 x Deadlifts @ 120kg/265lbs
  • 8 x Strict Pullup
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x TRX Pike Press
  • 10 x TRX Reverse Rows

Finisher 8 rounds, 20 seconds on / 10 seconds off, Tabatta

  • Row

Rest 2 minutes and repeat Tabatta

Results: Done as shown. Didn’t keep track of the tabatta distances.

Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Hip Thrusts then Deadlifts and Row

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5 rounds

  • 8 x Hip Thrusts, increase weight per round
  • 10 x Pike Lifts
  • 10 x Russian Tiwst @ 5kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 10 x Deadlift @ Heaviest weight from above
  • Row 500m

Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.

Pullups, Tricep Extensions, Rows, Curls and Tricep Pressdowns

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5 rounds

  • 2 x Weighted Pullups @ 10kg + 5 x Strict Pullups
  • 10 x TRX Tricep Extensions

Then 3 rounds

  • 10 x TRX Reverse Rows
  • 30 second Handstand Hold

Then accumulate (split anyway you like)

  • 50 x Cable Tricep Pressdown
  • 50 x Single Ketlebell Golbet Curls @ 16kg (hold Kettlebell as if doing a Goblet Squat lower and raise in a curl)

Results: Serious pump session. Broke last part into 15-15-10-10, alternating between movements.