Tag Archives: Dumbbell Rows

Strict Press and Weighted Pullups then Row, Push Press and Pullups

By | | , , , ,
Comments Off on Strict Press and Weighted Pullups then Row, Push Press and Pullups

Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

By | | , , , , ,
2 Comments

Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

By | | , , , ,
Comments Off on Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

By | | , , , ,
Comments Off on Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.