Category Archives: Body Weight

Overhead Squats, Deadlifts, Pullups and Wallballs

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Part 1:  For form, do 5 sets of:

  • 5 x Overhead Squats @ 20kg (empty bar)

Part 2:  Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 70kg
  • 3 x 75kg
  • 3 x 80kg
  • 2 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 1 x 115kg
  • 5 x 90kg

Part 3:  Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:

  • 50 Pullups
  • 50 Wall balls @ 8kg (18lbs)

Results:  Completed the metcon in 15:17

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

EMOM Hand Stand Work plus SDHP, Dips and Situps

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Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.

Push Press then an AMRAP of Burpee Pullups, Dips and Pistols

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Not for time, Push Press:

  • 5 x 30kg
  • 5 x 40kg
  • 5 x 50kg
  • 3 x 55kg
  • 3 x 55kg
  • 3 x 55kg
  • 5 x 40kg

Then AMRAP in 12 minutes

  • 12 x Burpee Pullups
  • 9 x Dips
  • 6 x Pistol Squats (3 per leg)

Results:  4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.