Tag Archives: Dumbbell Rows

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.

Core Work then Bent Rows, Step Ups and Row

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3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

  • Side Plank Left
  • Side Plank Right
  • Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

  • 20 x Dumbbell Bent Over Row @ 18kg per Hand
  • 30 x Weighted Step Ups
  • 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)

Strict Presses and Reverse Rows then Crossfit Quarterfinal Test 21.3

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4 rounds of

  • 4 x Strict Press
  • Rest 30 seconds
  • 8 x Single Arm Dumbbell Reverse Rows per Hand
  • Rest 90 seconds

Then for time

  • 120 x Sandbag Thrusters
  • 120 Cal Row

Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.

Presses, Row and Rows

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5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.