Category Archives: Movement Class

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

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EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.

Front Squats and Presses then Thrusters and Rows

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Do three rounds of the following, concentrate on form:

  • 5 x Front Squats @ 43kg
  • 5 x Strict Press @ 43kg

Then for time do 21-15-9 of:

  • Thrusters @ 30kg
  • TRX Rows

Then EMOM for 10 minutes do:

  • Odd Minute – 5 x Barbell Rollouts
  • Even Minute – 10 x TRX Knee Tucks

Results:  Did the AMRAP in 5:25.