Category Archives: Body Weight

Core Work with Weighted Pullups and Dips

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3 rounds of

  • 10 x Stir the Pot (each direction)
  • 3 x Windmills @ 8kg per Side

Every 2 minutes for 8 minutes (4 rounds)

  • 5 x Weighted Pullup @ 13kg
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 8 minutes (4 rounds)

  • 8 x Weighted Dips @ 13kg
  • 10 x Russian Twist @ 14kg

Then 3 rounds of

  • 15 second Tuck Front Lever
  • 30 second Handstand Hold

Results:

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.

Weighted Pullups, Situps, Back Squats and Row

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These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.

Part 1 – AMRAP in 12 minutes

  • 20 x Weighted Abmat Situps @ 3-5kg
  • 10 x Weighted Pullups @ 3-5kg

Rest 5 minutes then…

Part 2 – for time

  • 30 x Back Squat @ Body Weight
  • Row 1000m

Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.