Tag Archives: Deadlift

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Dumbbell Squat and Scaled Diane

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For form do 5 sets of 5 squats with Dumbells at shoulder height.  Concentrate on keeping back straight, hands at shoulder width as in a front squat.

Then a scaled version of Diane, 21-15-9 reps for time of:

  • Bodyweight Deadlifts (68kg/155lbs)
  • Handstand Pushups

Results:  Used 16kg dumbells for part 1.  Diane:  11:00 even.  Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.