Category Archives: Body Weight

Front Squats then Wall Walks and Pullups

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Part A: Do 5 sets of the following, rest as needed between sets:

  • 5 x Front Squats @ 50kg

Part B: EMOM for 16 minutes do the following:

  • Even minute: 1 – 2 Wall Walks. Start with a pushup, end with a pushup
  • Odd minute 5 – 8 x Pullups (any grip, reps should be unboken so max reps after first round of 8)

Results:  For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.

Press and Rows then Dips and Cleans with a Tabata to Close

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Every 3 minutes for 5 rounds perform the following:

  • 5 x Strict Press @ 50kg
  • 5 x Single Arm Dumbell Rows @ 20kg

Then 5 rounds of:

  • 7 x Dips
  • 9 x Sandbag/Medicine Ball Cleans

To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).

Results:  For part 1, only could do 4 presses in the 3rd and 5th rounds.  For the metcon:  4:14.

Overhead Squats, Deadlifts, Pullups and Wallballs

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Part 1:  For form, do 5 sets of:

  • 5 x Overhead Squats @ 20kg (empty bar)

Part 2:  Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 70kg
  • 3 x 75kg
  • 3 x 80kg
  • 2 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 1 x 115kg
  • 5 x 90kg

Part 3:  Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:

  • 50 Pullups
  • 50 Wall balls @ 8kg (18lbs)

Results:  Completed the metcon in 15:17

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51