Tag Archives: V-Ups

Pullups and Dips then V-Ups, Lunges and Bike

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4 rounds of

  • 5 x Weighted Pullups @ 15kg
  • 8 x Weighted Dips @ 12kg

Then 3 rounds

  • 6 x Ring Reverse Rows (false grip, fists touching at sternum)
  • 10 x Ring Dips

Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)

  • 16 x V-Ups
  • 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
  • Max Distance Stationary Bike

Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.

Bench Presses and Dips then Power Cleans and V-Ups

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4 rounds of

  • 8 x Bench Press @ 75% of 2RM

Then 4 rounds of

  • 4 x High Half Dips (top of Dip to 90°)
  • 4 x Low Half Dips (bottom of Dip to 90°)
  • 4 x Full Dips
  • 4 second Hold at 90°

Then for time

  • 12 x Power Clean @ 95lbs
  • 15 x V-Ups
  • 10 x Power Clean @ 115lbs
  • 15 x V-Ups
  • 8 x Power Clean @ 125lbs
  • 15 x V-Ups
  • 6 x Power Clean @ 135lbs
  • 15 x V-Ups

Results: Used 140lbs for the Bench. Dips were hard… especially the last full dip on each round. Metcon 10:58. Tried to pick weights which could just be added in 5-10lbs increments to make it quicker on the changes. Nice one.

Bench Press then Pullups, Dips, V-Ups

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3 rounds

  • 6 x Bench Press @ 135lbs

Then EMOM for 20 minutes or until you cannot complete all reps in a round

  • 3 x Strict Pullups
  • 6 x Bar Dips
  • 12 x Alternating Single Leg V-Ups (total, 6 per leg)

Results: Stepped back on the Bench Press to work on form and to strengthen my shoulder which hurts when lifting heavy. ?Metconn 10 rounds plus 19 reps.

Core Work then Row, Renegade Rows and BBJs

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3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds (total of 27 reps per set)

Then 10 rounds for time (time cap 30 minutes)

  • Row 250m
  • 6 x Renegade Rows @ 12kg (r+l=1 rep)
  • 8 x Burpee Box Jumps

Results: Core workout was a repeat and still really hard. Metcon 28:49.

Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

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4 rounds of

  • 6 x Bench Press @ Max weight from last time
  • Rest 30 seconds
  • 2-3 x Weighted Pullups @ 20kg
  • Rest 2 minutes

Then 3 rounds

  • 10 x Hip to Bar Rows

Then AMRAP in 12 minutes

  • 6 x Ring Rows
  • 6 x Rear Foot Elevated Goblet Squats @ 24kg per Leg
  • 12 x V-Ups

Results: Used 155lbs for the Bench Press. Metcon 6 rounds plus 6 reps.