Tag Archives: Situps

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

By | | , , , ,
Comments Off on Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

By | | , , , , ,
Comments Off on Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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.

John Lewis Memorial WOD

By | | , , ,
Comments Off on John Lewis Memorial WOD

Taken from WodWell’s Instagram post from yesterday.

For time, complete all 4 sets

2 rounds

  • 21 x Pushups
  • 40 x Situps

Then

  • 80 x Single Dumbbell Overhead Reverse Lunge @ 18kg (Switch hands as needed)

Then 7 rounds

  • 17 x Air Squats
  • 20 x Double Unders

Finally

  • 80 x Dumbbell Step Ups @ 18kg per Hand

Results: 27:40. Splits- 4:12 / 5:48 / 6:05 / 11:35.

Knee Raises and Situps then Deadlifts

By | | , , , ,
Comments Off on Knee Raises and Situps then Deadlifts

4 rounds, resting as needed

  • 5 x Hanging Weighted Knee Raises @ 4kg
  • 25 x Abmat Situps

Then RepWerks Instagram workout from earlier this week.

6 sets, rest 2-3 minutes between sets

  • 6 x Deadlifts @ 70% of 1RM

Then EMOM for 5 minutes

  • 20 x Deadlifts @ 35% of 1RM

Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).