Category Archives: Body Weight

Front Squats, Split Squats and Box Jumps then Row, T2B and HSPU

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Another RepWerks inspired strength session…

3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then 3 rounds of

  • 8 x Dumbbell TRX RFE Split Squats Left Leg @ 12kg per hand
  • 8 x Dumbbell TRX RFE Split Squats Right Leg
  • 8 x Box Jumps
  • Rest 1 minute

Then for time

  • 27 Calorie Row
  • 21 x Toes to Bar
  • 9 x Handstand Pushups
  • 21 Cal Row
  • 15 x Toes to Bar
  • 6 x Handstand Pushups
  • 15 Cal Row
  • 9 x Toes to Bar
  • 3 x Handstand Pushups

Results: 1RM Front Squat is 220lbs so used 155lbs for the first part.Metcon 8:51.

Pullups, Pushups, Dips and Reverse Rows

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Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…

Every 2 minutes for 10 minutes

  • 8-10 x TRX Russian Pushups
  • 3 x Strict Pullup
  • 3 x Wide Grip Pullup
  • 3 x Chin Ups/Pronated Grip Pullups

Then 3 rounds

  • 8 x Barbell Reverse Rows
  • 8 x Weighted Dips @ 10kg

Then 2 rounds of

  • Max Reps Cable Pulldowns @ 65lbs
  • Rest 1 minute

Results: Cable Pulldowns 15 and 12.

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Pullups, Dips, Row and TRX Tricep Press

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Every 2 minutes for 10 minutes

  • 3 x Strict Chest to Bar Pullups
  • 8 x TRX Tricep Press

Then every 3 minutes for 15 minutes

  • 15 Calorie Row
  • 9 x Ring Dips
  • 3 x L-Sit Pullups

Finisher Bike HIIT

  • 3 x 30 seconds on/30 seconds off
  • 3 x 60 seconds on/60 seconds off
  • 3 x 45 seconds on/45 seconds off
  • 3 x 30 seconds on/30 seconds off

Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.