Tag Archives: Situps

Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

By | | , , , , ,
Comments Off on Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

For time perform the following:

  • Run 1 Mile (1600m)
  • Rest / Transition 45 seconds
  • 21 x Thrusters @ 35kg (77lbs)
  • 21 x Situps
  • 15 x Thrusters
  • 15 x Situps
  • 9 x Thursters
  • 9 x Situps
  • Rest / Transition 45 seconds
  • Run 1 Mile

Results:  First mile in 6:51 (new PR).  Total time 24:18.

Annie then Kettlebells, Push Press and Russian Twists

By | | , , , , , ,
Comments Off on Annie then Kettlebells, Push Press and Russian Twists

First warm up with Annie – for time do 50-40-30-20-10 of:

  • Double Unders
  • Situps

Then do an AMRAP in 15 minutes of:

  • 30 x Kettlebell Swings
  • 20 x Dumbbell Push Press @ 14kg per hand
  • 10 x Russian Twist @ 8kg

Results:  Annie – 8:36.  AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.

Bench Press and Reverse Rows, then Core and Handstand Work

By | | , , ,
1 Comment

Complete 5 sets of the following:

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • Max Reps Reverse Rows with Feet Raised
  • Rest 2 minutes

Then do two 20/10 4 minute tabattas alternating for each round.

  • Feet Anchored Situps
  • Russian Twist @ 10kg

Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.

Results: The tabatta was really hard, I guess I need to work on situps and twists more often.  Could hardly move at the end.

EMOM Hand Stand Work plus SDHP, Dips and Situps

By | | , , , ,
1 Comment

Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.

Lunges, Bench Press, DB Rows, Deadlifts and Situps

By | | , , , , ,
Comments Off on Lunges, Bench Press, DB Rows, Deadlifts and Situps

A.  Every 2 minutes, for 10 minutes (5 sets):

  • 20 x  Lunges @ 20kg per hand

B. Every 3 minutes, for 15 minutes (5 sets):

  • 4-6 x Bench Press @ 70kg

C.  Three sets of the following:

  • 8 x Single-Arm DB Row @ 20kg
    8 x Weighted Situps @ 10kg
  • 8 x Deadlift @ 60kg

Results:  The format was taken from CF Invictus with some slight modifications.  Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row.   Part C took 5 minutes, but time is not very important in this one.  Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.