Category Archives: Body Weight

Handstands, Bench Press, Double Unders and HSPU

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Take 15 minutes and work on Handstands.

Then every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5, 2 minute rounds of

  • 75 x Double Unders
  • Max Reps Handstand Pushups

Rest 1 minute between rounds.

Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Front Squats then BJs, G2OH and Renegade Rows

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 60%
  • 3 x Front Squat @ 75%
  • 3 x Front Squat @ 80%
  • 2 x Front Squat @ 85%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 12 x Front Squat @ 60%

Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes

  • Station 1 – 20 seconds Box Jumps
  • Station 2 – 20 seconds Sandbag Ground to Overhead
  • Station 3 – 20 seconds of Renegade Rows

Results: Front Squat 145-165-175-185-195-205-215-135lbs.