Tag Archives: Row

Deadlift, HSPU, Pullups and Row

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For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.

Bench Press then Burpees, Deadlifts and Row

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Take 15 minutes and work up to a heavy

  • 5 x Tempo Bench Press 32X1

Then in as few sets as possible

  • 50 x Dumbbell Bench Press @ 20kg per hand

Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of

  • Devil Press @ 12kg per hand
  • Cal Row

Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.

Weighted Pullups and Pistols then Row

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Warm up with 5 rounds of

  • 5 x Sots Press with Empty Bar
  • 5 x Goblet Squat @ 24kg
  • Rest 1 minute

Then 3 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 3-5 x Pistol Squat per leg

Then for time

  • Row 1000m
  • Rest 3 minutes
  • Row 500m
  • Rest 2 minutes
  • Row 250m

Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.