Category Archives: Body Weight

Mountain Climbers, Wall Sit, RFE Squats

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Now that I have shipped all my weights to our new home in CH, only have a limited set of equipment…. jump rope, TRX, 15kg Sandbag, a bucket full of sand, my own bodyweight. So tried something new by doing this workout from Semir Jasarvic on Instagram.

4 rounds, rotate through each movement, 35 seconds on/25 seconds off

  • 1 – Wall plank mt. climbers
  • 2 – Wall sit extensions
  • 3 – Wall donkey kicks⁣
  • 4 – Rear foot elevated wall squats⁣
  • 5 – Dynamic Planks
  • 6 – Single leg wall glute bridge

Results: All new movements so the first couple of rounds were not very good but got the hang of it by the end.

Warning… for #5 Up/Down Wall Planks, almost dislocated my weak (right) shoulder on the first rep so switched to just dynamic planks. Will see what damage was done once I cool down 🙁

For #1, started as shown but switched to just slow tempo Mountain Climbers since the original was so intense on the shoulders and I didn’t feel anything in my Core.

#3 was my favorite. Will need to do more of those!

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.