Category Archives: Body Weight

Push and Pull in Two Planes

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Warm up with 200 Double Unders.

Made this one up based on something I heard in my level one class regarding different planes of motion.  Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.

EMOM for 18 minutes do the following two triplets alternating each minute:

Even minute:

  • 3 x Strict Press @ 2/3 body weight (45kg for me)
  • 6 x Hand Release Pushups
  • 3 x Dips

Odd minue:

  • 3 x Pullups
  • 6 x Reverse Rows with feet on box
  • 3 x Hanging Cleans @ 2/3 Body Weight (45kg)

Then 20/10 Tabata for 4 minutes (8 rounds) of:

  • Superman Hold
  • Hollow Hold

Results:  Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35.  Second part worked pretty well.  Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.

EMOMS of Split Squats, Bench Press, Pullups

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EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).

Then every 2 minutes  for 6 minutes (3 rounds) do:

Then every 2 minutes for 6 minutes (3 rounds) do:

Results:   Had to break in the last round both the bench press and pullups,  Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.

 

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.