Category Archives: Body Weight

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

By | | , , , , , , ,
2 Comments

Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.

 

Saturday Solo Workout

By | | , , , ,
Comments Off on Saturday Solo Workout

Not for time do 5 rounds of:

  • 5 x Back Squats @ 85kg
  • 3 x Bar Muscle Ups

Then do 4 rounds for time of:

  • Row 250m
  • 10 x Wall Balls
  • 10 x Pullups
  • 10 x Burpees
  • 10 x Ball Slams
  • 10 x Renegade Rows

Results:  Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats).  Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once.  My Metcon took 18:55 HR max =  177(!)  / ave = 168.

For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.

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

By | | , , , ,
1 Comment

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