Tag Archives: Step Up

Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

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5 rounds of

  • 2 x Archer Pullups (one rep per side – see below for my version)

Then every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Bench Press

Then 4 rounds of

  • 10 x Seated Dumbbell Hammer Curl plus Overhead Press

Then AMRAP in 15 minutes of

  • 10 x TRX Reverse Rows
  • 10 x TRX Atomic Pushups
  • 20 x Box Step Overs with Sandbag @ 20kg

Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.

Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…

Back Squat then DUs, Mountain Climbers, Step Ups and Dips

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5 rounds work up to a heavy

  • 3 x Back Squat

Then for time

  • 50 x Double Unders
  • 50 x TRX Mountain Climbers (R+L=1rep)
  • 50 x Double Unders
  • 40 x Alternating Dual Dumbbell Step Ups @ 16kg (20 reps per leg)
  • 50 x Double Unders
  • 30 x Dips
  • 50 x Double Unders

Results: Warmed up Back Squats with 2 rounds of 3x Pause Squats @ 95 and 135lbs. Back Squat 165-185-205-215-225lbs. Metcon 10:27.

Back Squats, Step Ups and Glute Bridges

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then 4 rounds, rest 30 seconds between rounds

  • 3 x Back Squat @ 90% of above weight

Then accumulate the following, splitting up as desired

  • 60 x Dumbbell Step Ups @ 20kg per hand
  • 60 x Weighted Glute Bridges @ 95lbs/43kg

Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.

Pike Press and Pause Squats then Step Ups, Row and T2B

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3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

Every 2 minutes for 12 minutes (6 rounds) work up to a heavy

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.