Category Archives: Light Weights

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Back Squats and Rows then Row, KBS, Goblet Squats

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Inspired by CF Invictus WOD from April 5, 2019

Four sets of

  • 8 x Back Squats
  • Rest 45 seconds after each leg
  • 8 x Dumbbell Bent Rows per Hand
  • Rest 60 seconds

Build weight per round.

For time

  • 1000m Row
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Goblet Squats @ 24kg
  • 75 x Kettlebell Swings @ 24kg
  • 1000m Row

Results:  Back Squats 115-135-165-185lbs.  Rows 18-20-21-21kg.  Metcon 23:08.

Bench Press and Pullups then Lunges

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Every 3 minutes for 12 minutes

  • 6 – 8 x Bench Press @ Body Weight
  • 6 – 8 x Strict Pullups

Then for time (taken from the Streetparking WOD from Instagram)

  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Left Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
  • 20 x Kipping Pullups
  • 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Right Hand Up
  • 20 x Kipping Pullups
  • 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand

Keep the weight light enough to complete in under 15 minutes.

Results:  Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each.   Metcon in 11:48.