Category Archives: Body Weight

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.

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

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Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

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.