Tag Archives: Russian Twist

RFE Split and Front Squats then Landmine and Barbell Rows

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5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.

Monster Core Workout

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Inspired by Heather Blackfit’s Core Workout from May 21.

4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.

  • V-Ups
  • Russian Twist @ 12kg
  • Planks
  • TRX Knee Tucks
  • Side Plank Left
  • Stability Ball Forearm Saws
  • Side Plank Right
  • Mountain Climbers (slow making contact with arm per rep)
  • Pike Leg Lift Overs

Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.

Dips and Barbell Rows then DUs, DB Hang Cleans, Devil Press and Russian Twist

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5 rounds of

  • 5 x Bent Barbell Rows
  • 5 x Dips
  • Rest 2 minutes

Then 3 rounds of

  • 10 x Barbell Bent Rows @ 65% from above

Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)

  • 60 Double Unders
  • 20 x Dumbbell Hang Power Clean @ 12kg
  • 20 x Devil Press @ 12kg
  • 20 x Russian Twist @ 12kg (l+r=1 rep)

Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

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Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.