Category Archives: Body Weight

Row, Goblet Squats, Mountain Climbers and HS Hold

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30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…

  • Minute 1 – Row for Calories
  • Minute 2 – Goblet Squats @ 24kg
  • Minute 3 – TRX Mountain Climbers
  • Minute 4 – Handstand Hold

Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

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A “Suns Out Guns Out” kind of workout.

3 rounds of

  • 10 x Bench Press @ 80% of 10RM from last time
  • 10 x Ring Reverse Rows

Then 2 rounds of

  • 12 x Dips
  • 12 x Dumbbell Hammer Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Then immediately into 2 rounds of

  • 12 x TRX Tricep Press
  • 12 x Dumbbell Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.