Tag Archives: V-Ups

Presses, Row and Rows

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5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.

Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

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Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

  • 10 x Ring Pushups
  • 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

  • 10 x Weighted Glute Bridges @ 19kg
  • 5 x Bicycles (L+R=1)
  • 10 x V-Ups

Results: Bench Press 170lbs.

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

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5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.