Category Archives: Body Weight

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Kettlebells and Run, then Pullups

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Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.

For time perform:

  • 50 x Kettlebell Swings @ 24kg
  • Run 1 mile / 1500 meters
  • 50 x Kettlebell Swings @ 24kg

Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:

  • Hammer Grip
  • Narrow Grip Pullup (Hands as close together as possible)
  • Narrow Grip Chinup (Hands as close together as possible)
  • Wide Grip Pullup (Outside shoulders)
  • Regular Pullup (Shoulder width grip)

Results:  I did the first round kettlebell swings unbroken.  The mile I did in 7:34, 4:22 per km.  Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run.  For the pullups performed 8-6-6-5-3.