Category Archives: Body Weight

Pullups, Cable Pull Downs and Handstand Platewalks

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5 rounds for form and balance

Then every 30 seconds for 10 minutes

  • 2 x Chest to Bar Pullups (kipping)

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pull Downs @ 80lbs

Then 3 rounds of

  • 6 x Handstand Plate Walks
  • 10 x Bar Reverse Rows

Results: Nice easy Sunday afternoon gymnastics session.

Tara Hero WOD Modified

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Inspired by the Tara Hero WOD….

For time

Cash in

  • 25 x Burpees

Then 6 rounds of

  • 20 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 20 x Goblet Squat @ 24kg

Cash out

  • 4 min Forearm Plank
  • Every time you break do…
    • 3 x Burpees first break
    • 6 x Burpees second break
    • etc.

Results: 25:45.

Pullups, Muscle Ups, T2B and DUs

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Every 30 seconds for 10 minutes

  • 1 x Explosive Weighted Pullup @ 10kg

Then accumulate

  • 20 x Jumping Muscle Ups

Then for time

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x DU
  • 20 x T2B
  • 60 x Double Unders
  • 20 x Toes to Bar
  • 40 x Double Unders
  • 20 x Toes to Bar
  • 20 x Double Unders
  • 20 x Toes to Bar

Results: Metcon 13:45.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

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Based on WODWell’s Ignite21 WOD on Instagram.

For time

  • 20 x Burpees
  • 150 x Double Unders
  • 80 x Abmat Situps
  • 60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
  • 40 x Alternating Lunges (r+l=1)
  • 20 x Power Cleans @ 120lbs/55kg
  • 20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.