Category Archives: Body Weight

Headstands, Handstands and Pullups then Burpees, Goblet Squats and Row

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Take 10 minutes and work on press to headstand and kickup to handstand.  For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor.  Focusing on controlling the press up and back down.  For handstands, kickup against a wall, work on full extension.

Then 3 rounds of

  • 3 – 5 x Strict Pullups
  • 10 x Kipping Pullups

Try to combine the two movements without dropping off the bar.

Then for time do 21-15-9 of

  • Goblet Squats @ 24kg
  • Burpees
  • Calorie Row

Results:  For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets.  For the metcon 13:29.

Russian Twists, Situps and Mountain Climbers then Deadlifts

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For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Abmat Situps

Then take 15-20 minutes and work up to a heavy

  • 3 x Deadlifts

Rest at least 2 minutes between lifts.

Results:  Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps.  Deadlifts 135-155-170-185-205-225-275lbs/125kg. 

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

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Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.