Category Archives: Body Weight

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

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Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

  • 5 – 5 – 2 – 2 – 1 – 1

For time

  • 50 x TRX Atomic Pushups
  • 50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
  • 50 x Russian Twists @ 12kg
  • 50 x Box Jump Overs

Results:  For the strict press 95/115/135/145/150/155 (new 1RM).  For the metcon finished in 13:20.  Started the reverse rows with feet on a bench but after 25 reps moved to the floor.

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

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First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.