Tag Archives: Bike

Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Bench Press then Reverse Rows, Dips and Handstand Plate Walks

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5 rounds to work up to a heavy

  • 8-10 x Bench Press

Then inspired by CF New England’s “Dirty Work” WOD

AMRAP in 6 minutes

  • 60 x Barbell Reverse Rows
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 45 x Dips
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 30 x Handstand Plate Walks (total, 15 steps per hand)
  • Max Distance Bike/Calorie Row:

Results: Bench 95-115-135-145-150lbs. Metcon 3.62km (resistance 18, ProForm Pro 22 Bike).

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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

  • Strict Pullups

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

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Front Squats and Reverse Lunges then a Bike HIIT

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3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.