Category Archives: Body Weight

Bench Press, Bike and Toes to Bar

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5 rounds

  • 2 x Bench Press @ 100% of 2RM
  • 6 x Weighted Pullup @ 13kg

Then 3 rounds

  • 8 x Straight Arm Cable Pulldowns @ 80lbs
  • 15 x Dumbbell Incline Bench @21kg

Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)

  • 1000m Bike
  • 12 x Toes to Bar

Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.

Bench Press, Ring Pullups, Cable Pulldowns and Handstand Pushups then Death by Pushups and Situps

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5 rounds of

  • 4 x Bench Press @ 90% of 2RM
  • 3 x Chest to Ring Pullups with False Grip
  • Rest 2 minutes

Then 4 rounds, slow, controlled and full ROM

  • 8 x Straight Arm Cable Pulldowns @ 70lbs
  • 3 x Deficit Handstand Pushups from Yoga blocks

Then EMOM until failure…

  • Minute 1 – 5 x Situps
  • Minute 2 – 8 x Situps
  • Minute 3 – 11 x Situps
  • keep adding 3 until failure

Once done with Situps then EMOM until failure of…

  • Minute 1 – 5 x Pushups
  • Minute 2 – 6 x Pushups
  • Minute 3 – 7 x Pushups
  • keep adding 3 until failure

Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.

Pullups and Strict Press

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Did a 4 hour hike in the snow earlier so just a quick session to finish the day.

Every 30 seconds for 20 minutes rotate through (4 rounds of each)

  • 3-5 x Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Chin Up
  • 3 x Strict Press @ 85lbs
  • 3-5 x Wide Grip Strict Pullup
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullup Left side
  • 3 x Strict Press @ 85lbs
  • 3-5 x Commando Pullups Right side
  • 3 x Strict Press @ 85lbs

Results: Two rounds of pullups with 5 reps and two rounds with 3 reps.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.