Tag Archives: V-Ups

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

Cleans, Presses, Squats and Burpees

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Then a Street Parking Instagram WOD…

For time, reverse ladder of the following complex, going from 10 to 1.

  • 10 x DB Power Clean @ 30lbs per Hand
  • 10 x DB Push Press
  • 10 x DB Front Squat
  • 10 x Burpees over the Bar
  • 9 x DB Power Clean
  • 9 x DB Push Press
  • 9 x DB Front Squat
  • 9 x Burpees
  • etc.

Then 3 rounds of, resting as needed

Results: Metcon 11:45… longest round was 8 reps and took 1:45.