Tag Archives: V-Ups

Core Work then Deadlifts and Toes to Bar

By | | , , , ,
Comments Off on Core Work then Deadlifts and Toes to Bar

One round of

  • 10 x Single Leg V-Ups Left
  • 10 x Single Leg V-Ups Right
  • 10 x V-Ups
  • 10 x Laying Windshield Wipers (L+R is one rep)
  • 10 x Straight Leg Situp
  • 10 x Pike Lifts
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 10 minutes work up to a heavy

  • 3 x Deadlift

Then 90 seconds work, 30 seconds rest, over 6 rounds

  • 24-20-16-12-8-4 x Deadlifts @ 65% from above
  • Max Reps x Strict Toes to Bar in remaining time

Results: Deadlifts 185-215-235-255-275-285lbs/130kg. Metcon used 185lbs, 11-5-5-5-6-13 reps (45 reps total)… super hard, especially the first 3 rounds.

Core Work then Squats, Kettlebell Swings, Burpees and Row

By | | , , , ,
1 Comment

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

By | | , , , , ,
Comments Off on Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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

By | | , , , ,
Comments Off on Clean and Press then Row, Pushups and V-Ups

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

By | | , , , ,
Comments Off on Back Squats and Hip Thrusts then Pushups, Deadlifts, Rows and V-Ups

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.