Tag Archives: Mountain Climbers

Pullup Strength then a KB Metcon

By | | , , , ,
Comments Off on Pullup Strength then a KB Metcon

Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.

Core Work, Ring MUs, Handstand Progressions

By | | , , , ,
Comments Off on Core Work, Ring MUs, Handstand Progressions

3 sets of

  • 3 x TRX Knee Tucks
  • 6 x Mountain Climbers (r+l=1 rep)
  • Repeat for 3 rounds

3 rounds of

  • 5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

  • 1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.

Core Work then Pullups, Pushups and Row

By | | , , ,
1 Comment

4 rounds of 30 seconds on/30 seconds off of

  • Knee Tucks
  • Kettlebell Pullthroughs @14kg
  • Russian Twist @ 14kg
  • Mountain Climbers

Then 5 rounds of

  • 3-5 x Strict Chest to Bar Pullups
  • 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

  • Row 500m
  • Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.

Pullups, Dips, Barbell Rows and Pushups

By | | , , ,
Comments Off on Pullups, Dips, Barbell Rows and Pushups

After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Core Work then 300 Kettlebell Swings and some Deadlift

By | | , , , ,
1 Comment

3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.