Tag Archives: Row

Core Work then Glute Bridges and Row

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Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

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.