Tag Archives: Barbell Rows

Strict Press, Farmers Carry, Bent Rows and Goblet Squats

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Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

  • Station 1: 8 – 12 x Strict Press @ 110lb/50kg
  • Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
  • Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
  • Station 4: 16 – 20 x Goblet Squats @ 24kg

Results:  Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.