Category Archives: Body Weight

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.

Gymnastics Day, L-Sits and Muscle Ups

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

EMOM for 10 minutes

  • 1 x Ring Muscle Up Transitions (starting seated on floor)

Then EMOM for 10 minutes

  • 1 x Weighted Pullup @ 20kg
  • 5 x Ring Pushups (Rings about 5-10cm from ground)

The 5 rounds of

Results: Done as shown.

Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

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5 rounds of

  • 8 x Weighted Dips @ 10kg
  • 8 x Ring Rows

Then 2 sets of

  • Max Dips
  • Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

  • 9 x Dual Kettlebell Swings @ 14kg per hand
  • 12 x Kettlebell Overhead Press @ 14kg per hand
  • 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.

MU Work then MU, T2B and Run

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Accumulate 30 seconds

  • False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

  • 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

  • 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

  • 2 x Bar Muscle Ups
  • 6 x Toes to Bar
  • Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.