Tag Archives: Row

Power Cleans and Pushups then Row, Pullups and HSPU

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Do 4 rounds of

  • 1.1.1.1 x Power Clean, rest 15 seconds between singles
  • Rest 30 Seconds
  • Max Effort TRX Pushups
  • Rest 2 minutes

Then for time do 3 rounds of

  • 15 x Calorie Row
  • 12 x Pullups
  • 9 x HSPU

Results:  Didn’t count my pushups but did 10-15 per round.  Finished metcon in 14:09.

Bench Press and Pushups then Row, KBS and T2B

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Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.