Category Archives: Body Weight

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Double Unders, Clean and Jerk, then AMRAP of HS Pushups, G2OH and Step Ups

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I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina.  I noticed that if I don’t do high volume  double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts.  Will also help to work on form when you can focus on just the one exercise.

Part A: For highest set of unbroken reps do 3 rounds of:

  • 100 x Double Unders
  • Rest 60 seconds

Part B: Then do 3 rounds of

  • 1.1.1.1.1 x Clean and Jerk @ 80% of strict press max (rest 10 seconds between reps)

Part C: Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Sandbag (30lbs/15kg) Ground to Overhead
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Left Shoulder
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Right Shoulder

Results:  Part A got 100 unbroken in the second round :).   For part B used 115lbs/52kg which was not too heavy and was good for practicing form.  For part C did 6 rounds plus 16 reps.

Deadlifts then Double Unders and Toes to Bar

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Every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Deadlifts increase weight each round

Then for time do:

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x Double Unders
  • 16 x Toes to Bar
  • 60 x Double Unders
  • 12 x Toes to Bar
  • 40 x Double Unders
  • 8 x Toes to bar
  • 20 x Double Unders
  • 4 x Toes to Bar
  • 10 x Double Unders
  • 2 x Toes to Bar

Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts.  For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P.  Finished my version in 13:00.