Category Archives: Body Weight

Monster Core Workout

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Inspired by Heather Blackfit’s Core Workout from May 21.

4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.

  • V-Ups
  • Russian Twist @ 12kg
  • Planks
  • TRX Knee Tucks
  • Side Plank Left
  • Stability Ball Forearm Saws
  • Side Plank Right
  • Mountain Climbers (slow making contact with arm per rep)
  • Pike Leg Lift Overs

Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.

Back Squats then Pullups, Box Jumps, V-Ups and Pushups

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Work up to a heavy

  • 6 x Back Squat

Then 4 rounds of

  • 12 x Back Squat @ 60% of above
  • Rest 2 minutes

Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)

  • Strict Pullups
  • Box Jumps
  • Pushups
  • V-Ups

Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.

Row, Pullups, Pushups and Squats

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Sort of a Half Murph with a full 1 mile row.

For time

  • Row 1600m
  • 50 x Strict Pullups
  • 100 x Pushups
  • 150 x Air Squats
  • Row 1600m

Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.

Deadlifts then some Core Work

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Take 15 minutes and work up to a heavy

  • 6 x Deadlift

EMOM for 10 minutes do both of the following in each minute

  • 2 x Deficit Deadlift @ 75% from above
  • 15 second Handstand Hold

Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas

  • Tabata 1 – Crossover Mountain Climbers
  • Tabata 2 – Alternating single leg V-Ups
  • Tabata 3 – Single Leg Pike Lifts

Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.