Tag Archives: Row

RFE Split Squat and Rows then Row, DUs and KBS

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3 rounds alternating sets, complete all reps with one leg then switch to other leg

  • 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
  • 5 x Bent Rows (with foot still on Bench) @ 95lbs
  • Switch to other leg, rest as needed between legs and sets

I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.

Then 5 rounds for time (20 minute time cap)

  • Row 500m
  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg

Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.

Core Work then Bench Press and Pullups

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Every minute on the minute for 12 minutes

  • 30 second Unstable Plank (foreams on Bozu, MedBall, etc)
  • 30 second Handstand Hold
  • 30 second Superman
  • 30 second Hollow Hold

Then “Lynne”: for total reps, 5 rounds of

  • Max Unbroken Reps Bodyweight Bench Press
  • Max Unbroken Reps Strict Pullups

Rest 3 minutes between rounds.

Cash out 1000m Row.

Results: Lynne 15-14-10-10-9. Row in 4:23.

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

HSPU and Pullups then Row, KBS and Thrusters

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5 rounds, rest as needed between rounds

  • 3 x Deficit Handstand Pushups + 3 x Weighted Pullups

Then CF New England WOD from November 11.

AMRAP in 4 minutes of

  • 15 Calorie Row
  • 15 x Kettlebell Swings
  • 15 x Thrusters @ 65lbs

Rest 4 minutes, then AMRAP in 4 minutes of

  • 12 Calorie Row
  • 12 x Kettlebell Swings
  • 12 x Thrusters @ 85lbs

Rest 4 mintues, then AMRAP in 4 minutes of

  • 9 Calorie Row
  • 9 x Kettlebell Swings
  • 9 x Thrusters @ 95lbs

Results: HSPU and Pullups as shown. Pullups @ 30lbs. Metcon 49-41-35 reps. Really hard when since at 4 minutes you can’t really take a break.