Upper Body/Arms – Page 3 – Fitness Managed

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

Bench Press then Pullups and Pushups

By cbroccoli | 21/02/2025 - 20:00 |21/02/2025 Body Weight, G, Short (<5 min), Singlet, Task Based, Upper Body/Arms

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5 rounds of

2 x Bench Press @ 80% of 1RM
15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

Weighted Pullups then Row, T2B and more Pullups

By cbroccoli | 11/02/2025 - 19:43 |12/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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8 rounds, rest 2 minutes between rounds (break reps if needed)

7 x Strict Pullups
5 x Strict Pullups @ 10kg
3 x Strict Pullups @ 20kg
1 x Strict Pullup @ 30kg
1 x Strict Pullup @ 30kg
3 x Strict Pullups @ 20kg
5 x Strict Pullups @ 10kg
7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

250m Row
20 Toes to Bar
250m Row
20 Pullups
250m Row
20 Pullups
250m Row
20 Toes to Bar
250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.

Strict Presses then Back Squats and Push Presses

By cbroccoli | 08/02/2025 - 18:34 |10/02/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms, W

Take 20 minutes and work up to a heavy

1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

12 x Push Press @ 50kg
12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

By cbroccoli | 29/01/2025 - 05:59 |04/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

6 rounds, rest 1 minute between rounds

6 x Strict Pullups
4 x Strict Pullups @ 10kg
2 x Strict Pullup @ 20kg
2 x Strict Pullup @ 20kg
4 x Strict Pullups @ 10kg
6 x Strict Pullups

Then 3 rounds for time

10 x TRX Tricep Extensions
10 x TRX Reverse Rows
Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

Minute 1 – 15 Second L-Sit
Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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