Tag Archives: Reverse Rows

Gymnastics Strength

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

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5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.

Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

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5 rounds of

  • 8 x Weighted Dips @ 10kg
  • 8 x Ring Rows

Then 2 sets of

  • Max Dips
  • Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

  • 9 x Dual Kettlebell Swings @ 14kg per hand
  • 12 x Kettlebell Overhead Press @ 14kg per hand
  • 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.

Pullups and Dips then V-Ups, Lunges and Bike

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4 rounds of

  • 5 x Weighted Pullups @ 15kg
  • 8 x Weighted Dips @ 12kg

Then 3 rounds

  • 6 x Ring Reverse Rows (false grip, fists touching at sternum)
  • 10 x Ring Dips

Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)

  • 16 x V-Ups
  • 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
  • Max Distance Stationary Bike

Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.