Category Archives: Upper Body/Arms

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.

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

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5 rounds

  • 3 x Weighted Pullups @ 10kg
  • 5 x Weighted Situp @ 10kg

Then 12 rounds for time

  • 5 x Kettlebell Swings @ 24kg
  • 5 x Kettlebell High Pulls
  • 5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Pullups then KB Rows, Squats and Presses

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EMOM for 10 minutes

  • 3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

  • 1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

  • 24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
  • 12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
  • 6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

  • 10 x Pike Lift
  • 10 x Pike Lift over Kettlebell
  • 10 x Russian Twist (no weight)

Resutls: Metcon 6:56.