Category Archives: Body Weight

Back Squats then Pullups, HSPU and KBS

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Back Squats @ 60%
  • Set 2 – 3 x Back Squats @ 70%
  • Set 3 – 3 x Back Squats @ 80%
  • Set 4 – 2 x Back Squats @ 90%
  • Set 5 – 1 x Back Squats @ 95%

7 rounds for time

  • 7 x Pullups
  • 7 x Handstand Pushups
  • 21 x Kettlebell Swings @ 32kg

Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.