Tag Archives: V-Ups

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

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Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.