Category Archives: Body Weight

Bench Press, Pistols, Run 1 Mile

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Perform the following….

  • 10 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 8 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 6 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg

Then for time complete the following:

  • Run 1 Mile
  • Rest 2 minutes
  • Run 1 Mile

Results:  Pistols were the same as ever, 3kg counter weight plus raised heel.  For the second part:  1st Mile:  7:10 / 2nd Mile:  7:38

Deadlift plus Presses

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First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.

Clean and Dip

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Bench Press

5-5-5-5-5 @ 73kg

For time perform the following:

  • 10 Dips
  • 1 Dumbbell Clean @ 16kg per hand
  • 9 Dips
  • 2 Dumbbell Clean @ 16kg per hand
  • 8 Dips
  • 3 Dumbbell Clean @ 16kg per hand
  • 7 Dips
  • 4 Dumbbell Clean @ 16kg per hand
  • 6 Dips
  • 5 Dumbbell Clean @ 16kg per hand
  • 5 Dips
  • 6 Dumbbell Clean @ 16kg per hand
  • 4 Dips
  • 7 Dumbbell Clean @ 16kg per hand
  • 3 Dips
  • 8 Dumbbell Clean @ 16kg per hand
  • 2 Dips
  • 9 Dumbbell Clean @ 16kg per hand
  • 1 Dips
  • 10 Dumbbell Clean @ 16kg per hand

Result: For the METCON it took – 8:15

Handstand Pushups, Pullups, Run

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Perform the following:

  • 9 Strict Pullups
  • 9 Handstand Pushups
  • 6 Strict Pullups
  • 6 Handstand Pushups
  • 3 Strict Pullups
  • 3 Handstand Pushups
  • Run 5k
  • 9 Strict Pullups
  • 9 Handstand Pushups

Results:  Was just a random workout that I added to my run so didn’t measure it.  The handstand pushups wend really well, all unbroken and full ROM.  Run time recorded in RunningAhead.