Category Archives: Body Weight

Pullups

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3 sets of

  • 3 x Strict Tempo Pullups 2×22
  • Rest 1 min

Then 3 sets of

  • 3 x Strict High as Posssible Pullups
  • Rest 1 minute

Then 3 sets of

  • 3 x Weighted Pullups @ 10kg
  • Rest 1 minute

Results: Just a quick workout to continue building strength in pullups.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

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Evvery 3 minutes for 18 minutes (6 rounds)

  • 8-10 x Dumbbell Bench Press @20kg per hand
  • 3 x Archer Pullups per Side

AMRAP in 21 minutes

  • Row 500m
  • 21 x Pushups
  • 21 x Kettlebell Swings
  • 15 x V-Ups
  • 9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.

Barbell Complex then Toes to Bar, Kettlebell Swings and Burpees

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Every 3 minutes for 15 minutes do 2 sets of the following complex, increase weight per round. Pause and reset between sets.

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Push Press
  • 1 x Clean
  • 1 x Push Press

Then for time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)

  • Toes to Bar
  • Kettlebell Swings @ 32kg
  • Burpees

Rresults: 95-115-125-130-135lbs. Metcon 13:36.

Back Squat then DUs, Mountain Climbers, Step Ups and Dips

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5 rounds work up to a heavy

  • 3 x Back Squat

Then for time

  • 50 x Double Unders
  • 50 x TRX Mountain Climbers (R+L=1rep)
  • 50 x Double Unders
  • 40 x Alternating Dual Dumbbell Step Ups @ 16kg (20 reps per leg)
  • 50 x Double Unders
  • 30 x Dips
  • 50 x Double Unders

Results: Warmed up Back Squats with 2 rounds of 3x Pause Squats @ 95 and 135lbs. Back Squat 165-185-205-215-225lbs. Metcon 10:27.