Tag Archives: Situps

Pullups, Dips, Barbell Rows and Pushups

By | | , , ,
Comments Off on Pullups, Dips, Barbell Rows and Pushups

After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Core Work then 300 Kettlebell Swings and some Deadlift

By | | , , , ,
1 Comment

3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.

Pullups and HSPU then Core Work

By | | , , ,
Comments Off on Pullups and HSPU then Core Work

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

Bench Press then Pushups and Situps

By | | , , , ,
Comments Off on Bench Press then Pushups and Situps

5 rounds of

  • 10 x Alternating Pike Lift from Parallettes
  • 20 x Bear Stance Shoulder Taps

6 sets, increasing weight per set

  • 5 x Bench Press

Then EMOM for 5 minutes

  • 6 x Incline Bench Press @ 18kg

Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)

  • 20-19-18-17…3-2-1 x Pushups
  • 1-2-3…17-181-9-20 x Situps

Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.

Muscle Ups and Dips then Row, Pushups and Deadlifts

By | | , , , ,
Comments Off on Muscle Ups and Dips then Row, Pushups and Deadlifts

Accumulate

  • 30 x Jumping Muscle Ups

Then EMOM for 10 minutes

  • 5 x Weighted Dips @ 10kg

Then AMRAP in 15 minutes of

  • 50 x Double Unders
  • 40 x Situps
  • 30 x Dynamic Pushups
  • 20 x Deadlifts @ 135lbs

Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.