Tag Archives: Row

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Deadlifts then Thrusters, Pullups, Burpees, Toes to Bar and Rowing

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Take 15- 20 minutes and work up to a heavy

  • 3 x Deadlift

AMRAP in 20 minutes of

  • 21 x Thrusters @ 80lbs(36kg)
  • 21 x Pullups
  • 21 x Burpees
  • 21 x Toes to Bar
  • 15 x Thrusters @ 80lbs
  • 15 x Pullups
  • 15 x Burpees
  • 15 x Toes to Bar
  • 9 x Thrusters @ 80lbs
  • 9 x Pullups
  • 9 x Burpees
  • 9 x Toes to Bar
  • Row for Calories in remaining time

Results: Got up to 275lbs (125kg) with the deadlifts.  For the metcon finished with 203 reps (23 calories rowed).  Pace yourself.  I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.