Category Archives: Light Weights

Pike Lifts then Dumbbell Curls and Presses

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Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format

  • 3 x Pike Lift Left Leg
  • 3 x Pike Lift Right Leg
  • 3 x Pike Lift

Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)

  • Row

Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.

CFNE “Math is Hard”

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Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.