Tag Archives: Row

HSPU and T2B then V-Ups, Burpees, Thrusters and Rowing

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Every 90 seconds for 18 minutes

  • Even – 4 – 6 x Handstand Pushups
  • Odd – 6 – 8 x Strict Toes to Bar

Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:

  • Tabata 1 – V-Ups
  • Tabata 2 – Sandbag Thrusters @ 30lbs
  • Tabata 3 – Burpees
  • Tabata 4 – Row

Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.

Results:  Forgot to count the tabatas, generally tried to keep rep count constant per round.  Worked good for all but the V-Ups, started with 9 reps and ended with 6.  Thrusters kept to a steady 8 reps.  Burpees 6.  Rowed total of 20 calories or so.

Rowing Lumberjack 20

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

  • 20 x Deadlifts @ 165lbs/75kg
  • Row 500 meters
  • 20 x Kettlebell Swings
  • Row 500 meters
  • 20 x Front Squats @ 115lbs
  • Row 500 meters
  • 20 x Burpees
  • Row 500 meters
  • 20 x Pullups
  • Row 500 meters
  • 20 x Box Jumps
  • Row 500 meters
  • 20 x Dumbbell Squat Cleans @ 12kg per hand
  • Row 500 meters

Results:  Nice long stamina workout to get the week started…. 33:18.

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.

Back Squats and Pullups then Row, Thrusters, Burpees

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Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.

Bench Press and TRX Rows then a quasi-Jackie

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5 rounds of

  • 4-6 x Bench Press
  • 8-10 x TRX Reverse Rows

Then  for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)

  • Row 500m (Rx is 1000m)
  • 50 x Thrusters with empty bar
  • 50 x Pullups (Rx is 30)

Results:  Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs).  Metcon 9:14