Tag Archives: TRX Reverse Rows

Weighted Pullups and Dips then Atomic PU, Pullups and KBS

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4 rounds of

  • 4-6 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then AMRAP in 12 minutes

  • 8 x Atomic Russian Pushups
  • 12 x TRX/Ring Reverse Rows
  • 16 x Kettlebell Swings @ 24kg

Results: Metcon 4 rounds plus 15 reps.

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

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15 minutes and work on Handstands.

Then 5 rounds of

  • 8 x Seated Dumbbell Press @ 16kg per hand
  • 8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

  • 20 x Power Snatch @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 20 x Clean and Jerk @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Power Snatch @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Clean and Jerk @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Power Snatch @ 95lbs/43kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Clean and Jerk @ 95lbs/43kg
  • 10 Box Jumps

Results: Metcon 30:52.

Weighted Pullups then Bike, Pullups, HPCs and TRX Rows

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Updated…in the original post I had rowing for two of the rounds, but I actually did all 3 on the bike.

Every 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg (break as needed but no longer than 10-20 seconds)

Then 5 rounds of

  • 10 x Cable Pulldowns @ 80lbs (heavier than last time)

Then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Strict Pullups

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Hang Pwer Clean @ 110lbs

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1600m
  • Max Ring/TRX Rows

Results: Metcon 13-11-28 reps. 1600m Bike in 3:00-3:30.