Category Archives: Weight

Weighted Pullups then Bike, Pullups, HPCs and TRX Rows

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Updated…in the original post I had rowing for two of the rounds, but I actually did all 3 on the bike.

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg (break as needed but no longer than 10-20 seconds)

Then 5 rounds of

  • 10 x Cable Pulldowns @ 80lbs (heavier than last time)

Then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Strict Pullups

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Hang Pwer Clean @ 110lbs

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Ring/TRX Rows

Results: Metcon 13-11-28 reps. 1600m Bike in 3:00-3:30.

C2B Pullups then K2E, G2OH and Run

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Workout in the woods…

Every 2 minutes for 20 minutes

  • 1.1.1 x Chest to Bar Pullups as High as Possible

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Then for time

  • 40 x Knees to Elbow
  • 40 x Sandbag Ground to Overhead @ 20kg
  • 800m Run
  • 30 x Knees to Elbow
  • 30 x Sandbag Ground to Overhead
  • 800m Run
  • 20 x Knees to Elbow
  • 20 x Sandbag Ground to Overhead
  • 800m Run

Results: Metcon 35:00.

Bench Press then a KB Core EMOM

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4 rounds

  • 6 x Bench Press @ 85% of 3RM

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 60cm box)
  • 10 x Cable Pulldowns @ 70lbs
  • Rest 1 Minute

Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise

  • 4 x Slow Halos per Direction
  • 2 x Windmills per Side with 2 second hold
  • 8 x Kettlebell Pull Overs
  • 4 x Front Rack Openers with Twist

Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.

Front Squats then Cleans, Presses and Reverse Lunges

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3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.