Tag Archives: V-Ups

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Bench Press then Dealifts, Pushups, V-Ups and Run

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Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

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5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.