Category Archives: Body Weight

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

By | | , , , , ,
Comments Off on Weighted Pullups and Pushups then Row, KB Thrusters and T2B

3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

Toe Touches, KBS and HSPU

By | | , , , ,
Comments Off on Toe Touches, KBS and HSPU

Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Bench Press and Pullups then Something Different

By | | , , , , ,
Comments Off on Bench Press and Pullups then Something Different

Take 15 minutes and work up to a heavy

  • 2 x Pause Bench Press (pause 2 seconds at bottom)

Then for time 10-9-8-…-3-2-1 reverse ladder of

  • Bench Press @ 60% of Double above
  • Strict Pullups

Then 9 rounds of 30 second work 15 second rest

  • Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
  • Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
  • Rounds 3,6,9 – Single Dumbbell Twist

You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.

Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.