Tag Archives: Situps

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.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

  • 4 x Strict Press @ 65% of 1RM
  • 4 x Strict Pullups

Then every 2 minutes for 10 minutes

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.