Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 88-90% of 5RM weight

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.

Back Squats, Pullups, Reverse Lunges, Row and Snatches

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Every 3 minutes for 12 minutes

  • 3 x Tempo Back Squat @ 75% of 1RM (32×3)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg

Then 3 rounds

  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
  • Rest 30 seconds
  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
  • Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

  • 8 x Strict Pullups
  • Row 400m
  • 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.

Bench Press then Bent Rows, Pushups and DUs

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5 rounds to work up to a heavy

  • 3 x Tempo Bench Press (42×1)

Then 3 rounds of

  • Max Unbroken Reps @ 80% of above

Then AMRAP in 12 minutes of

  • 10 x Dumbbell Bent Rows @ 14kg per hand
  • 20 x Pushups Plus Sandbag Pullthrough
  • 30 x Double Unders

Finisher, 3 rounds of

Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.

Pullups, Pushups, Dips and Reverse Rows

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Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…

Every 2 minutes for 10 minutes

  • 8-10 x TRX Russian Pushups
  • 3 x Strict Pullup
  • 3 x Wide Grip Pullup
  • 3 x Chin Ups/Pronated Grip Pullups

Then 3 rounds

  • 8 x Barbell Reverse Rows
  • 8 x Weighted Dips @ 10kg

Then 2 rounds of

  • Max Reps Cable Pulldowns @ 65lbs
  • Rest 1 minute

Results: Cable Pulldowns 15 and 12.