Tag Archives: L-Sit

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

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Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

Back Squats, Bench Press and Pullups

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Skipping the Metcon today and combining a couple of my strenght progressions into one workout.

3 rounds of

  • 12 x Back Squat @ 75% of 3RM

Then 3 rounds of

  • 12 x Bench Press @ 95% Body Weight

Then 3 rounds of

  • 6 x Weighted Pullups @ 10kg

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x L-Sit Dips

Results: Used 170lbs for the Back Squats and 150lbs for the Bench Press. Back Squats done as shown. Bench Press 12-10-7 reps, worse than last time by 2 reps. Maybe next time…

KB Snatches then Pistol Squats, HSPU and Toes to Bar

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Take 10 minutes and accumulate

  • 2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

  • 6 x Alternating Pistol Squats (3 per leg)
  • 9 x Handstand Pushups
  • 12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Heavy Thrusters then Handstand Hold and L-Sit

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Take 8 rounds to work up to a heavy Thruster from the floor…

  • 5 x Thruster @ 95lbs
  • 3 x Thruster @ 110lbs
  • 2 x Thruster @ 120lbs
  • 1 x Thruster @ 120lbs+
  • 1 x Thruster
  • 1 x Thruster
  • 1 x Thurster
  • 1 x Thruster

Then EMOM for 8 minutes

  • 30 Second Handstand Hold
  • 15 Seconds L-Sit

Then accumulate

  • 30 x Weighted Barbell Situps @ empty barbell

Results: Single Thrusters 130-140-150‐155‐160lbs (all Squat Clean Thrusters… aka Clusters)… really happy with that.

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.