Tag Archives: Row

Pike Lifts then Dumbbell Curls and Presses

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Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format

  • 3 x Pike Lift Left Leg
  • 3 x Pike Lift Right Leg
  • 3 x Pike Lift

Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)

  • Row

Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.

Cleans then TRX Atomic Pushups, Deadlifts, Cleans S2OH, Front Squats and Row

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5 rounds, 3 position Power Clean

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then 5 rounds for time (Modified version of The Hateful 8 Benchmark WOD)

  • 8 x TRX Atomic Pushups
  • 8 x Deadlifts @ 95lbs
  • 8 x Power Clean @ 95lbs
  • 8 x Push Press @ 95lbs
  • 8 x Front Squats @ 95lbs
  • 8 Calorie Row

Results: Cleans 95-115-125-130-135lbs. Metcon 18:56.

Presses, Row and Rows

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5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.

Back Squats and Dips then Row Sprints

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5 sets of

  • 3 x Back Squat (increase weight per round)
  • Rest 30 seconds
  • 3 x Weighted Bar Dips @ 8kg
  • Rest 2 minutes

Then every 3 minutes for 24 minutes (8 rounds)

  • 8 x Back Squats @ 50% of above max weight
  • 8 x Bar Dips

Then 4 rounds for time of

  • Row 250m
  • Rest 1 minute

Rest 4 minutes then repeat for one more set (total of 2000m rowing)

Results: Back Squat 215lbs. Used 110lbs/50kg for the second part. Metcon Round 1 – 7:01 (3:57 total for 1000m @ damper setting 8). Round 2 – 7:20 (4:31 total for 1000m @ damper setting 7).