Tag Archives: Step Up

Core Work then Bent Rows, Step Ups and Row

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3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

  • Side Plank Left
  • Side Plank Right
  • Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

  • 20 x Dumbbell Bent Over Row @ 18kg per Hand
  • 30 x Weighted Step Ups
  • 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)

Back Squats then Burpees, Goblet Squats, V-Ups and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Goblet Squats @ 24kg

Then for time 2-4-6-8-10-8-6-4-2 of

  • V-Ups
  • Alternating Step Ups with 2 x 14kg in Farmer Hold (r+l=2 reps)

Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).

John Lewis Memorial WOD

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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.

Pike Lifts and Glute Bridges then KBS and Step Ups

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8 rounds, rest as needed between rounds (Kari Pierce

  • 5 x Single Leg Pike Lift Left
  • 5 x Single Leg Pike Lift Right
  • 5 x Pike Lift

Then 2 rounds of

  • 20 second Palof Hold per side (black strap)

Then 5 rounds

  • 5 x Weighted Glute Bridges (increase weight per round)

Then AMRAP in 15 minutes of

  • 20 x Kettlebell Swings @ 24kg
  • 10 x Alternating Weigted Step Ups @ 20in/50cm with KB in Goblet Hold @ 24kg (5 per leg)

Results: Glute Bridges 65-95-115-125-130lbs. Metcon – 7 rounds plus 10 reps. Really pushed in the last round…