Category Archives: Body Weight

Weighted Pullups plus Dips, Lunges and Burpees

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Not for time do the following Pullup complex, rest as needed between sets:

  • 3 x Weighted Pullups @ 15kg
  • 2 x Chinups (no weight)
  • 2 x Hammer Grip Pullups (no weight)

The AMRAP in 12 minutes of:

  • 3 x Reverse Lunges per Leg @ 45kg
  • 6 x Dips
  • 9 x Burpees

Results:  6 rounds plus 3 x Lunges and 3 x Dips.

Handstand Work then Kettlebells and Bourbon (Atomic CF)

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Perform 3 Rounds of:

  • 60 Second Handstand Hold with back against the wall
  • Rest 1 minute
  • 60 Second Headstand Hold
  • Rest 1 minute

Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)

  • 8-10-12-and so on…until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps

  • 6-8-10-12 and so until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Toes toBar  ladder beginning at 4 reps

  • 4-6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results:  Was only able to hold 60 second handstand in the first round, after that only around 30 seconds.  Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).

Pullups, Handstand Pushups and a Run

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For max reps perform one round of the following:

  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups

Results: 68 reps total (12/12, 12/10, 12/10).  First mile run in 7:14 (4:25 per km).  Second mile run in 7:47 (4:42 per km).