Tag Archives: Bike

Weighted Pullups and Dips then Bike and Back Squat

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Bike and Back Squat

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).

Bench Press then Pullups, Bike and DB Snatch

By | | , , , ,
Comments Off on Bench Press then Pullups, Bike and DB Snatch

3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Pause Back Squats then Bike, MUs and DL

By | | , , , ,
Comments Off on Pause Back Squats then Bike, MUs and DL

3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.