Category Archives: Body Weight

StC, Dips and Pullups

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Starting/ending on floor 3 rounds of

  • 3 x Skin the Cat

Then 6 rounds work up to a heavy

  • 2 x Weighted Pullups

Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)

  • 20-18-16-14-12-10-8-6-4-2 x Kipping Pullups

Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of

  • 7 x Half Dips-Top down to 90°
  • 7 x Half Dips-Bottom up to 90°
  • 7 x Full Dips
  • 7 second hold

Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

TRX Core Work then Burpees, Pullups and Air Squats

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Back from vacation workout…

3 rounds of

  • 6 x TRX Mountain Climbers
  • 3 x TRX Atomic Pushups
  • 1 x TRX Pike Press
  • Repeat for 3 sets

Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of

  • 6 x Burpees
  • 8 x Strict Pullups (Rx is Kipping)*
  • 12 x Air Squats

* For Kipping shoot for 12+ rounds and for Strict 9+.

Results: Metcon 10 rounds plus 9 reps.

Handstand Work then Ring MUs, Dips, Pistol Squats and T2B

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Spend 15 minutes working on Handstands

Then inspired by the 2023 Crossfit Games Semifinal Workout #2…

AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 1 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg) (use assistance as needed… plate and/or counter weight)
  • Max Toes to Bar (break as needed)

* For the Muscle Up plus Dip…. seated on the floor do a single Ring Muscle Up followed by a single Dip, return to floor and repeat for 5 reps total.

Then EMOM for 7 minutes (21 reps total)

  • 3 x Weighted Ring Pullups @ 10kg

Results: For the hand stands did 3 rounds of 30 second holds against the wall, one 30 second frog stand and the some trys at free standing holds ((8-10 seconds max). Metcon worked out perfectly… 20-10-8 Toes to Bar each round. No issues with the Muscle Ups or Pistols using a 25lb plate under my heel.

Bench Press and Rows then Ring Pushups, V-Ups and Cleans

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Rest 30 seconds
  • 6 x Dumbbell Bent Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 8 x Ring Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16k per hand
  • 12 x V-Ups

Results: Bench Press 12-12-9 reps unbroken (much better than last time). Metcon 8 rounds plus 5 reps.