Category Archives: Body Weight

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.

Handstand Work then Bench Press and Dips

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Take 15 minutes and work on Handstands.

Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 50% 1RM
  • 7 x Bench Press @ 55% 1RM
  • 5 x Bench Press @ 60% 1RM
  • 5 x Bench Press @ 60%
  • 5 x Bench Press @ 60%
  • 7 x Bench Press @ 55%
  • 9 x Bench Press @ 50%

Then 3 sets of

  • Max Dips

Results: Bench Press 115-125-40(x3)-125-115lbs (52-57-64-57-52kg)… adjusted my results from last time… no way I did that much weight. Dips 10-10-8.

Handstand Work and Deadlifts then DUs, Pullups and HSPU

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Take 15 minutes and work on Handstands.

Then based on a RepWerks series off Imstagramm… 4 rounds of

  • 6 x Touch and Go Deadlift @ 75% of 10RM set on 31. March

Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of

  • 20 x Double Unders
  • 5 x Handstand Pushups
  • 5 x Strict Pullups

Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.

DUs then Bench Press

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EMOM for 10 minutes

  • 30 x Double Unders

Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball

  • 10 x Forearm Saw (foreward and back is one rep)
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then 4 rounds, rest 2 minutes between rounds, increase weight per round

  • 20 x Bench Press
  • 15 x Bench Press
  • 10 x Bench Press
  • 5 x Bench Press

Results: Bench Press 95-115-125-135lbs/61kg.