Tag Archives: V-Ups

Presses then V-Ups, Presses Dips and Reverse Rows

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

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

  • Reverse Rows
  • Dumbbell Shoulder Press @ 21kg

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

  • Dips
  • V-Ups

Results: Presses 95-110-125-110-125-140lbs. Metcons – 9:42 and 7:35.

Core Work then a Barbell Complex and Bike

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4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.

Core Work then Glute Bridges and Row

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Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories