Category Archives: Body Weight

Bench Press and Ring Pushups then Wall Walks and Pullups

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Working on Strict Muscle Ups…

  • 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

  • Round 1 – 10 x Ring Pushups with both hands on rings
  • Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
  • Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

  • 5 x Wall Walks
  • 5 x Strict Pullups
  • 4 x Wall Walks
  • 5 x Strict Pullups
  • 3 x Wall Walks
  • 5 x Strict Pullups
  • 2 x Wall Walks
  • 5 x Strict Pullups
  • 1 x Wall Walk
  • 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.

Back Squats and Pistols then T2B and Box Jump Overs

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for practice and form

  • 50 x Alternating Pistol Squats (25 per leg)

Then for time

  • 10 x Toes to Bar
  • 10 x Box Jump Overs
  • 9 x Toes to Bar
  • 9 x Box Jump Overs
  • …reduce by 1 rep per roumd
  • 1 x Toes to Bar
  • 1 x Box Jump Overs

Results: Back Squat got to 220lbs/100kg. Pistols OK… counted the sloppy ones too, but got through all 50. Used a 10lbs plat for heel lift and 5lbs plate for balance. Metcon 6:37.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.

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.