Category Archives: Body Weight

Back Squats and Hip Thrusts then Pushups, Deadlifts, Rows and V-Ups

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Take 15 minute and work up to a heavy

  • 6 x Back Squat

Then 3 rounds of

  • 10 x Weighted Hip Thrusts @ 80% of 1RM Back Squat

AMRAP in 6 minutes of

Rest 3 minutes then

AMRAP in 6 minutes of

  • 6 x Ring Pushups
  • 6 x Deadlifts + Barbell Row @ 95lbs
  • 6 x V-Ups

Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.

Weighted Pullups then HSPU, Burpee Pullups, Thrusters and BJO

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Take 10 minutes and work up to a heavy

  • 5 x Landmine Front Squats
  • 5 x Landmine Overhead Press

Every 3 minutes for 9 minutes

5-8 x Weighted Pullups @ 10kg

Then 3 rounds for time

  • 6 x Handstand Pushups
  • 12 x Burpee Pullups
  • 18 x Sandbag Thrusters/Wall Balls
  • 24 x Box Jump Overs

Results: Metcon 14:45.

Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.

Foot Placement

Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

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4 rounds

  • 10 x TRX Side Plank Crunches each side
  • 10 x V-Ups

For the TRX crunch, put my top foot in the TRX and left my bottom foot free to pull to top elbow for the crunch.

Then 5 rounds

  • 3 x Body Weight Barbell Rows
  • 45 second Handstand Hold
  • Rest 2 minutes

Then for time 12-9-6 of

  • Toes to Bar
  • Barbell Rows @ 80% from above
  • Dynamic Pushups to 25lbs plate
  • 50 x Double Unders

Results: Body Weight 158lbs/71kg so used 165lbs/75kg for first set of rows. Used 135lbs for the second set. Metcon 7:54.

Presses and Rows then Row and TRX Atomic Pushups

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Short workout because I spent about 15 minutes working on Handstand drills I saw on YouTube.

EMOM for 10 minutes

  • 3-5 x Strict Press @ 65%
  • 3 x TRX Reverse Rows

Then AMRAP in 3 minutes of

  • Row 400m
  • Max Reps TRX Atomic Pushups

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps Atomic Pushup

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps TRX Atomic Pushup

Results: Used 95lbs for the Press. Metcon 26-26-22 reps Atomic Pushups.

Pullups and HSPU then Core Work

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E2MOM for 12 minutes (5 rounds)

  • 2 x Weighted Pullups @ 20kg
  • 4 x Deficit Handstand Pushups

Then 3 rounds, resting 2 minutes between rounds

  • 10 x Pike Lift over a KB (r+l=1 rep)
  • 10 x Mountain Climbers on Med Ball (r+l=1 rep)
  • 10 x Russian Twist (r+l=1 rep)
  • 10 x Weighted Situps with 25lb Plate

Then 2 rounds resting as needed

  • 5 x Commando Pullups per Side

Results: Done