Tag Archives: V-Ups

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Front Squats @ 85% of 5RM weight

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.

Clean and Press then Row, Pushups and V-Ups

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5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…

Back Squats and Hip Thrusts then Pushups, Deadlifts, Rows and V-Ups

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Take 15 minute and work up to a heavy

  • 6 x Back Squat

Then 3 rounds of

  • 10 x Weighted Hip Thrusts @ 80% of 1RM Back Squat

AMRAP in 6 minutes of

Rest 3 minutes then

AMRAP in 6 minutes of

  • 6 x Ring Pushups
  • 6 x Deadlifts + Barbell Row @ 95lbs
  • 6 x V-Ups

Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.

Handstand Pushups, DUs and Lunges

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For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.