Category Archives: Body Weight

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.