Category Archives: Body Weight

Strict Lynne (Bench Press and Pullups)

By | | , , ,
Comments Off on Strict Lynne (Bench Press and Pullups)

Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).

Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

By | | , , ,
Comments Off on Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

5 rounds of

  • 2 x Archer Pullups (one rep per side – see below for my version)

Then every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Bench Press

Then 4 rounds of

  • 10 x Seated Dumbbell Hammer Curl plus Overhead Press

Then AMRAP in 15 minutes of

  • 10 x TRX Reverse Rows
  • 10 x TRX Atomic Pushups
  • 20 x Box Step Overs with Sandbag @ 20kg

Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.

Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…

Front Squats and Reverse Lunges then Dips and KBS

By | | , , , ,
Comments Off on Front Squats and Reverse Lunges then Dips and KBS

3 rounds of

  • 4 x Tempo Front Squat 33×1 @ 60-70%

Then E3MOM for 9 minutes

  • 20 x Alternating Reverse Lunges @ 45-50% (10 per leg)

Then 8 rounds for time

  • 11 x Ring Dips
  • 22 x Kettlebell Swings

Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.

Pullups then TRX Core Work

By | | , , ,
1 Comment

Based on the Building Pullup Strength instagram post from Learn Calithetics, do the following, resting as needed

  • 20 x Strict Pullups
  • 20 x Strict Narrow Grip Pullups
  • 20 x Strict Pronated Grip Pullups (chin ups)
  • 20 x Strict Wide Grip Pullups
  • 20 x Commando Pullups (10 with right hand forward/10 with left)

Then 3 rounds of (total of 9 sets), rest as needed between rounds…

  • 2 x TRX Pike Press
  • 4 x TRX Knee Tucks
  • 6 x TRX Mountain Climbers (L+R=1 rep)
  • Repeat for 3 sets

Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.

Handstand Pushups, DUs and Lunges

By | | , , ,
1 Comment

For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.