Tag Archives: Russian Twist

Pullups and HSPU then Core Work

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E2MOM for 12 minutes (5 rounds)

  • 2 x Weighted Pullups @ 20kg
  • 4 x Deficit Handstand Pushups

Then 3 rounds, resting 2 minutes between rounds

  • 10 x Pike Lift over a KB (r+l=1 rep)
  • 10 x Mountain Climbers on Med Ball (r+l=1 rep)
  • 10 x Russian Twist (r+l=1 rep)
  • 10 x Weighted Situps with 25lb Plate

Then 2 rounds resting as needed

  • 5 x Commando Pullups per Side

Results: Done

Jumping MUs then Dips, Deadlifts, Barbell Rows and Burpees

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Take 15 minutes and try this out

  • Knee Ups to Inverted Hang with Planche Descent

Then 5 rounds of

  • 3-5 x Jumping Muscle Ups

Then 6 rounds for time

  • 10 x Dips
  • 8 x Deadlift plus Bent Row @ 120lbs
  • 6 x Burpees

Then accumulate 50 reps for

  • Russian Twist @ 14kg

Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.

Handstand Pushups, DUs and Lunges

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For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.

Front Squats then 30/10 Intervals

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Front Squat

Then a full body interval workout from heatherblackfit Instagram.

Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…

  • Renegade Rows Left
  • Renegade Rows Right
  • Reverse Lunge plus Thruster L
  • Reverse Lunge plus Thruster R
  • Dumbbell Snatch L
  • Dumbbell Snatch R
  • Russian Twist
  • Rest 1 minute

Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.