Tag Archives: Barbell Rows

RFE Split Squat and Rows then Row, DUs and KBS

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3 rounds alternating sets, complete all reps with one leg then switch to other leg

  • 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
  • 5 x Bent Rows (with foot still on Bench) @ 95lbs
  • Switch to other leg, rest as needed between legs and sets

I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.

Then 5 rounds for time (20 minute time cap)

  • Row 500m
  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg

Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.

Dumbbell Presses and Rows then Row, Push Press and T2B

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8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Barbell Rows and Dips then Deadlifts and Burpees

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Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.