Category Archives: Body Weight

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Run then a TRX Core Workout

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Run 1 Mile / 1600 Meters.

Then do 3 rounds of the following, rest as needed between rounds:

Then do one 8 round 20/10 tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Ran the 1 mile in 7 minutes (barefoot on a treadmill).  Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.