Tag Archives: Curls

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

By | | , , , , ,
1 Comment

A “Suns Out Guns Out” kind of workout.

3 rounds of

  • 10 x Bench Press @ 80% of 10RM from last time
  • 10 x Ring Reverse Rows

Then 2 rounds of

  • 12 x Dips
  • 12 x Dumbbell Hammer Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Then immediately into 2 rounds of

  • 12 x TRX Tricep Press
  • 12 x Dumbbell Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.

Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

By | | , , ,
Comments Off on Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

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

  • Strict Pullups

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Then for time

  • 100 x Ring Rows
  • Every time you break do 3 x Handstand Pushups

Then 3 rounds

  • 30 second Frog Stand Hold
  • 15 x DB Curls @ 10kg per Hand

Then 3 rounds

  • 30 second Frog Stand Hold
  • 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.

Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

By | | , , , ,
Comments Off on Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

Every 3 minutes for 15 minutes, work up to a heavy

  • 3 x Hip Thrusts

Then for time

  • 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press

Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.

Front Squats then DB Curls and Kettlebell Swings

By | | , , , ,
1 Comment

8 rounds of Front Squats

  • 5 x @ Front Squats 65%
  • 3 x @ Front Squats 75%
  • 3 x @ Front Squats 80%
  • 2 x @ Front Squats 85%
  • 1 x @ Front Squats 90%
  • 1 x @ Front Squats 95%
  • 1 x @ Front Squats 95%+

Then 4 rounds of

  • 4 x Front Squat @ 65% from above

Then for time

  • 50-40-30-20-10 x Dumbbell Curls @ 10kg
  • 10-20-30-40-50 x Kettlebell Swings @ 24kg

Results: Front Squat 135-155-175-185-195-205-215-220lbs/100kg! Added a round to go for the 100kg… Haven’t hit that weight for a long time. Used 145lbs for paart 2. Metcon 19:36.