Category Archives: Body Weight

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).

Split Squats then Pullups, Double Unders and Front Squats

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Four sets of

  • 4-6 x Bulgarian Split Squat
  • Rest 3 minutes

Go heavy on these!

Then do three rounds for time of:

  • 15 x Pullups
  • 50 x Double Unders
  • 15 x Front Squats @ 95 lbs

Then, not for time do

  • 30 x Barbell Situps with empty bar

Results:  For the split squats did 65/95/105/115lbs.  Metcon in 9:47, probably the worst set of double unders I ever did.

Deadlifts then Box Jumps, Burpees and KB Swings

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Not for time do 6 rounds of

  • 3 x Deadlifts

Rest exactly 3 minutes between lifts.     Start round 1 at 50% of what a possible 3RM would be then go up from there…

Then do 2 sets of AMRAP in 7 minutes of:

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Rest 3 minutes before starting the second round.

Results: Deadlifts 135/185/225/255/270/275lbs (125kg).  For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.