Tag Archives: V-Ups

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

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EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

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First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

Split Squats, Man Makers, Reverse Rows and V-Ups

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Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).