Category Archives: G

Gymnastic Movement

Monster Core Workout

By | | , , , ,
Comments Off on Monster Core Workout

Inspired by Heather Blackfit’s Core Workout from May 21.

4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.

  • V-Ups
  • Russian Twist @ 12kg
  • Planks
  • TRX Knee Tucks
  • Side Plank Left
  • Stability Ball Forearm Saws
  • Side Plank Right
  • Mountain Climbers (slow making contact with arm per rep)
  • Pike Leg Lift Overs

Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.

Deadlifts then some Core Work

By | | , , , ,
Comments Off on Deadlifts then some Core Work

Take 15 minutes and work up to a heavy

  • 6 x Deadlift

EMOM for 10 minutes do both of the following in each minute

  • 2 x Deficit Deadlift @ 75% from above
  • 15 second Handstand Hold

Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas

  • Tabata 1 – Crossover Mountain Climbers
  • Tabata 2 – Alternating single leg V-Ups
  • Tabata 3 – Single Leg Pike Lifts

Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.

Back Squats and Double Unders then TRX Rows, Pushups and Situps

By | | , , , ,
1 Comment

5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

By | | , , , ,
1 Comment

5 rounds of

  • 5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

  • 8 x Barbell Glut Bridges @ 95lbs
  • 8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

  • Pushups
  • V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Bench and Pushups then Pullups and Handstand Hold

By | | , , , ,
1 Comment

Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.