Tag Archives: TRX Pike Press

Back Squats, Pullups and Pike Press then Pullups, DB Snatch, Goblet Squats and T2B

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5 rounds of

  • 3 x Back Squats
  • Rest 30 seconds
  • 5 x Strict Pullups
  • 10 x Pike Press
  • Rest 2 minutes

Then 4 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Snatch @ 21kg

Rest 2 minutes, then 4 rounds for time

  • 8 x Goblet Squats
  • 8 x Toes to Bar

Results: Back Squats 135-165-185-210-220lbs/100kg.  Metcons 3:45 and 3:35.

Back Squats then Kettlebell G2OH and Pike Press

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Back Squat

Final 2 rounds…

  • Max unbroken reps Goblet Squats @ 24kg

Then AMRAP in 12 minutes

  • 12 x Kettlebell Ground to OH @ 24kg alternating arms
  • 12 x TRX Pike Press

Results: Back Squats 135-165-185-205-215.  Goblet Squats 28 and 22 reps.  For the AMRAP did one arm KB Clean and Press, 4 rounds plus 8 reps.

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Core Work then Deadlifts and Kettlebell Swings

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Not for time do 3 rounds of

  • 10 x Barbell Rollouts
  • 10 x TRX Pike Press
  • 10 x Russian Twist @ 14kg

For time

  • 10 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 8 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 6 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 4 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings
  • 2 x Deadlift @ 195lbs
  • 30 x Kettlebell Swings

Results: Metcon 12:38