Tag Archives: Row

Row, Deadlifts, Burpees, Thrusters and Lunges

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Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.

Row, Pullups, Bench Press, Dips and Pushups

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AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Bench Press @ Body Weight

Rest 2 minute then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Dips

Rest 2 minutes then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Pushups

Results: 13-24-35. Broke up the sets as needed to get the max reps.

Overhead Press then Row, Russian Twist and Bench Press

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5 rounds to establish a heavy

  • 8-12 x Seated Dumbbell Overhead Press

AMRAP in 16 minutes

  • Row 500m
  • 15 x Russian Twist @ 14kg (over and back is one rep)
  • 20 x Bench Press @ 80% of Bodyweight

Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.

Weighted Pullups then Row and DB Snatch

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Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.