Tag Archives: Barbell Rows

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.

Handstands and Weighted Pullups then Front Squats, Push Press, Pullups and Row

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3 rounds of

  • Freestanding Handstand Hold (as long as possible)
  • 4 x Weighted Pullups @ 10kg
  • 4 x Strict Pullups
  • Rest 2 minutes

Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…

AMRAP in 4 minutes

3 rounds of

  • 7 x Push Press @ 95lbs
  • 7 x Front Squats
  • 7 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 5 x Push Press @ 115lbs
  • 5 x Front Squats
  • 5 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 3 x Push Press @ 125lbs
  • 3 x Front Squats
  • 3 x Bent Barbell Rows

Max Calorie Row in remaining time.

Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Weighted Pullups and Cable Pulls then Row and BB Rows

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Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.