Tag Archives: Barbell Rows

Bike, Bent Rows and Pushups

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AMRAP in 4 minutes

  • 25 x Barbell Bent Rows @ 98lbs/45kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 20 x Bent Rows @ 110lbs/50kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Bent Rows @ 120lbs/55kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Bent Rows @ 135lbs/60kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 5 x Bent Rows @ 145lbs/65kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

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4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

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4 rounds

  • 3 x Pause Back Squats, increase weight per round
  • 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

Then AMRAP in 12 minutes

  • 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
  • 12 x Toes to Bar
  • 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.