Tag Archives: V-Ups

Deadlifts and L-Sit the HPC, Front Squats and V-Ups

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Take 5 rounds, working up to a heavy deadlift…

  • 4 x Deadlift (try and get heavier than 5RM from last time)
  • 30 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then 3 rounds for time

  • 6 x Hang Power Clean @ 115lbs
  • 12 x Front Squat
  • 18 x V-Ups

Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.

Weighted Pullups and Dumbbell Press then Ring Rows, Dips and V-Ups

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5 rounds of

  • 3 x Weighted Pullup @ 10kg
  • Rest 30 seconds
  • 6 x Seated Dumbbell Press @ 18kg per Hand
  • Rest 1 minute

Then 10 rounds for time

  • 10-9-8-7-6-5-4-3-2-1 x Ring Rows
  • 1-2-3-4-5-6-7-8-9-10 x Ring Dips
  • 5 x V-Ups

Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.