Category Archives: Body Weight

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.

Deadlifts, Row and Pullups

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Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.

  • 3 x Deadlift

Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)

  • 15 Cal Row
  • 10 x Deadlift @ 155lbs (ca. 50% 1Rm)
  • Max Strict Pullups

Repeat for a total of 6 rounds (24 minutes total).

Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.

Rogue Fitness Pump and Row Challenge then Something New

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The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes

  • Row 2k
  • Rest exactly 2 minutes
  • Max Reps Bench Press @ Bodyweight

Score is 2k time minus 10 seconds for every Bench Press Weight.

Rest 3 minutes the every 3 minutes for 9 minutes

  • Half reps from above x Bench Press @ Bodyweight

Then 3 sets of

Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.