Category Archives: Body Weight

Bench/Pullups plus Lighter Fluid

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Perform 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 Seconds
  • Max Reps Strict Pullups
  • Rest 2 Minutes

Then for time perform 10-9-8-7-6-5-4-3-2-1 of  the Atomic CF Lighter Fluid  Metcon:

  • Burpee Dips
  • V-Tucks

V-Tucks are a step on the way to a proper V-Up. For reference, here is Carl P’s GymnasitcsWOD Video on the movements…

Results:  Max pullups 12-8-8-7-6 (41 total). Last round of bench press completed 10 reps. Metcon: 12:15.

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.

Overhead Squat plus Thrusters and T2B

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Overhead Squat

  • 5 @ 10kg
  • 5 @ 20kg
  • 5 @ 25kg
  • 5 @ 30kg
  • 5 @ 35 kg

Then for time perform 21-15-9 of the following:

  • Sandbag Thrusters @ 25kg (could also sub dumbells @ 12kg each hand)
  • Toes to Bar

Result:  35kg Overhead Squat is a new PR and 1/2 body weight!  Could have done more but decided to stop while I was ahead.   For the METCON part finished in 6:30.  First round did the T2B unbroken which might also be a PR.