Category Archives: Body Weight

Bent Rows, HSPU and Tuck Levers the Deadlifts

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Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.

KB Snatches then Pistol Squats, HSPU and Toes to Bar

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Take 10 minutes and accumulate

  • 2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

  • 6 x Alternating Pistol Squats (3 per leg)
  • 9 x Handstand Pushups
  • 12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Bench Press and Rows then Death by Pullups and Dips

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3 rounds of

  • 12 x Bench Press @ 90% of Bodyweight
  • 6 x Single Arm Bent Rows @ 24-32kg

Then Death by Pullups… every 2 minutes until failure

  • Bike 400m
  • 4 x Strict Pullups
  • add 2 Pullups per round, break as needed to get all reps in the 2 minutes

Then Death by Dips… every 2 minutes until failure

  • Row 200m
  • 4 x Dips
  • add 2 Dips per round, break as needed to get all reps in the 2 minutes

Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.