Tag Archives: Knee Tucks

Deadlifts then a Core Workout

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Deadlift @ 65-75% of above

Then 4 rounds of this circuit, based on a workout from Semir Jasarevic’s Instagram feed…

  • 30 second Knee Tucks
  • 10 seconds Rest
  • 30 seconds Bear Plank Shoulder Taps
  • 10 seconds Rest
  • 30 second Side Plank Left
  • 10 second Rest
  • 30 second Side Plank Right
  • 10 seconds Rest
  • 30 second Russian Twist @ 14kg
  • 10 seconds Rest

Results: Part 1 – 255lbs. Part 2 – 185lbs.

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Snatches then Snatches, T2B and BJ Overs

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4 sets of the following complex (Kari Pearce’s Power Ab WOD)

  • 1 x Knee Tuck
  • 1 x Bicycle (L+R)
  • Repeat for 5 rounds

Rest as needed between sets.

Then 6 rounds

  • 3 x Power Snatch

Work up to a heavy triple.

Then AMRAP in 12 minutes of

  • 6 x Power Snatch @ 65% from above
  • 9 x Toes to Bar
  • 12 x Box Jump Overs

Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.

Deadlifts and Burpees

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3 sets of the following

  • 3 x Bicycles (L+R=1)
  • 3 x Knee Tucks
  • Repeat for 3 rounds

Rest as needed between sets.

Then 6 sets of Deadlifts

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 – 1 x Deadlifts @ 85%
  • Set 4 – 5 x Deadlifts @ 75%
  • Set 5 – 3 x Deadlifts @ 85%
  • Set 6 – 1 x Deadlifts @ 95%

Then the “Down Up” WOD from Wodapalooza.

5 rounds of the down and back ladder 12-9-6-9-12 of

  • Deadlifts @ 225lbs
  • Bar Facing Burpees

Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!