Tag Archives: TRX Reverse Rows

Ring Muscle Ups, Pushups, Rows and a KB Finisher

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3 rounds of

  • 10 x Pike Lift Over Kettlebell (over and back = 1 rep)
  • 15-20 Second L-Sit Hold

Then accumulate

  • 20 x Ring Muscle Ups from L-Sit on Floor

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x TRX Atomic Russian Pushups
  • Odd Minute – 8 x TRX Reverse Rows

Finisher from Joeller Blades on Instagram. EMOM for 8 minutes with a single Kettlebell

  • 3 x Kettlebell Swings Left Hand
  • 1 x Kettlebell Clean and Press Left Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Left Hand
  • 3 x Kettlebell Swings Right Hand
  • 1 x Kettlebell Clean and Press Right Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Right Hand

Results: Happy with the Muscle Ups… Did an EMOM for 12 minutes and was able to get in two reps in most rounds with a controlled descent. Used my new 20kg Kettlebell for the Finisher.

Bench Press then Open WOD 22.1

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Then 3 rounds of

  • 12 x Bench Press @ 75-80% Body Weight
  • 6-8 x Weighted Reverse Ring/TRX Rows

Then Crossfit Open WOD 22.1. For time (15 min time cap)…

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔

Muscle Ups, Reverse Rows and Tricep Extensions then Row and T2B

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3 rounds of

  • 3 x Skin the Cat

Then accumulate

  • 20 x Ring Muscle Up from L-Sit on Floor (or work on Transitions)

Then 3 rounds of

  • 10 x TRX Reverse Rows
  • 10 x TRX Tricep Extensions

Then 4 rounds for time

  • 500m Row
  • 12 x Toes to Bar

Results: Metcon 13:15

Back Squats then Ring Rows, Srict Press and Deadlifts

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4 rounds, work up to a heavy

  • 8 x Back Squat

Then accumulate

Then AMRAP in 15 minutes

  • 5 x Reverse Ring Rows
  • 10 x Dumbbell Strict Press @ 12kg per hand
  • 15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.

Bench Press and Pushups then DL, TRX Rows, Thrusters

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4 rounds

  • 4 x Bench Press @ 85-90% of 1RM

Then accumulate

  • 50 x Alternating Archer Pushups (25 per side)

Then the CF New England “Giddy Up” WOD, AMRAP in 15 minutes of

  • 1 x Deadlift @ 220lbs
  • 1 x TRX Reverse Row
  • 1 x Dumbbell Thruster @ 14kg per hand
  • 2 x Deadlift @ 220lbs
  • 2 x TRX Reverse Row
  • 2 x Dumbbell Thruster @ 14kg per hand
  • …

Results: Used 185 for the Bench Press. Metcon 9 rounds plus 2 reps. For the TRX Rows, put feet on my bench so body was parallel to the floor.