Tag Archives: Kneel-Stand

Kneel-Stand, Renegade Rows, KBS and DUs

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8 rounds for time

  • 4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
  • 4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
  • 8 x Renegade Rows @ 14kg
  • 16 x Kettlebell Swings
  • 32 x Double Unders

Results:  For the kneel-stand, alternate legs for each rep.  Put the Sandbag on the floor to switch shoulders.  Definitely feel your core working with 50lbs on just one shoulder.  Probably should have gone heavier with the RRs, they were the easiest part.  Metcon 22:32.

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.