Category Archives: Body Weight

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.

Run then KB DL, L-Sits and Marches

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Warm up

  • Run 4k

Then 3 rounds

  • 10 x Kickstand Deadlift @ 32kg
  • Rest 30 seconds
  • 15 second L-Sit
  • Rest 2 minutes

Then using a single Ketttlebell

  • 50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
  • Rest 1 minute
  • 50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

Row and Pistols

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Inspired by the Crossfit WOD from 25 June…

For time

  • Row 2000m
  • Every 90 seconds stop and do 6 Altenating Pistol Squats (3 per leg)

Then EMOM for 10 minutes

  • 1-2 x Pistol Squat (focus on weak leg only)

Results: 19:16 (12 rounds plus 76 seconds). Used 10kg plate under my heel for the squats. Left leg had a lot of issues, counted some no-rep, so used that for part 2.

Row, Goblet Squats, Mountain Climbers and HS Hold

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30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…

  • Minute 1 – Row for Calories
  • Minute 2 – Goblet Squats @ 24kg
  • Minute 3 – TRX Mountain Climbers
  • Minute 4 – Handstand Hold

Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.