Category Archives: Body Weight

Row, Pullups, Pushups and Air Squats

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Post holiday recovery… started with a long mobility session then

Cash in with

  • Row 1k

Immediately followed by, EMOM for 6 minutes

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Immediately followed by

  • Row 1k

Finisher 5 rounds of

  • 5 x Hanging Pike Leg Lifts

Results: Total time for the Rowing plus the EMOM 15:24.

Bench Press then Dips and Pullups

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Inspired by some of RepWerks Instagram posts…

5 rounds work up to a heavy

  • 3 x Bench Press

Then accumulate

  • 50 x Dips (8 x Cable Pulldowns @ 35kg each time you break)

Then AMRAP in 5 minutes of

  • Weighted Pullups @ 10kg

Rest 3 minutes, then AMRAP in 5 minutes of

  • Strict Pullups

Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).

Strict Press and Ring Pullups then HSPU, T2B, Pullups and Muscle Ups

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5 rounds of

  • 6 x Strict Press @ 50kg
  • 6 x Ring Pullups

Then the Crossfit 2024 Quarterfinals Workout 3.

6 rounds for time divided up into 3 parts (time cap 15 minutes)

Part 1: 3 rounds of

  • 10 x Handstand Pushups
  • 20 x Toes to Bar

Part 2: 2 rounds of

  • 10 x Handstand Pushups
  • 20 x Pullups

Part 3: 1 round of

  • 10 x Deficit Handstand Pushups with Yoga Blocks
  • 20 x Muscle Ups

Results: Metcon 5 rounds at time cap.

Hip Thrusts and FFE Split Squats then Bike and Pistols

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5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.