Tag Archives: TRX Revere Rows

Row, V-Ups, Step Ups, Pushups and Ring Rows

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Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

  • Row 1000m
  • Round 1 – Max V-Ups
  • Round 2 – Max Weighted Box Step Ups @ 20kg
  • Round 3 – Max Pushups
  • Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Bench Press and Pullups then Reverse Rows and Dips

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3 rounds, rest 3 minutes between rounds

  • Max Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Strict Pullups

Then 3 rounds, rest 2 minutes between rounds

  • 8 x Alternating Single Hand Raised Pushups from Yoga block (r+l=1rep)
  • 5 x Cable Pulldowns @ 66lbs/30kg

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

  • Ring/TRX Reverse Rows
  • Ring Dips

Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.

Ring MUs then Lunges, TRX Rows and TRX Tricep Extensions

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I’ve been following these guys on YouTube for a while. They provide some good progressions and this one shows a good seated Ring Muscle Up progression.

Every 2 minutes for 10 minutes

Then EMOM for 14 minutes alternate each of the following (7 rounds of each)

  • Even Minute – 5-8 x TRX Reverse Rows
  • Odd Minute – 8-10 x TRX Tricep Extensions

Then the Crossfit WOD from 29 December, every 2 minutes for 14 minutes

  • 6 x Alternating Barbell Back Rack Reverse Lunge (3 per leg), increase weight each round

Results: Reverse Lunge 65-80-95-130-135-155lbs/70kg.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.