Tag Archives: Bike

Weighted Pullups then Bike, Pullups, HPCs and TRX Rows

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Updated…in the original post I had rowing for two of the rounds, but I actually did all 3 on the bike.

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg (break as needed but no longer than 10-20 seconds)

Then 5 rounds of

  • 10 x Cable Pulldowns @ 80lbs (heavier than last time)

Then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Strict Pullups

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Hang Pwer Clean @ 110lbs

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Ring/TRX Rows

Results: Metcon 13-11-28 reps. 1600m Bike in 3:00-3:30.

Handstand Holds and L-Sit then Deadlifts, Situps and Bike

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Aculcumulate

  • 60 Seconds Handstand Hold

Then accumulate

  • 60 second L-Sit

Then,Crossfit New England’s “Hold Your Horses” WOD…. For time complete all three parts…

  • Bike 4k or Run 1600m

Immediatley followed by 4 rounds of

  • 8 x Deadlift @ 265lbs/220kg
  • 40 x Situps

Immediately followed by

  • Bike 4k or Run 1600m

Results: Metcon 32:55. Was able to do sets of 4 Deadlifts for all but the last round. Bike took around 8:30 per round.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).