Category Archives: Body Weight

Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

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3 rounds of

  • 1 x Pause Front Squat @ 65% of 1RM
  • 6 x Front Squat
  • Rest 30 seconds
  • Max Weighted Pullups @ 10kg
  • Rest 2 minutes

Then 3 rounds for time

  • 18 Calorie Row
  • 15 x Dips
  • 12 x Goblet Squats @ 24kg
  • 9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.

Bench Press, Kettlebell Swings and Muscle Ups

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Take 15 minutes to work up to a heavy

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 15 x Kettlebell Swings @ 32kg
  • 9 x Dumbbell Bench Press @ 20kg per hand
  • 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

  • 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.