Tag Archives: V-Ups

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.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

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Evvery 3 minutes for 18 minutes (6 rounds)

  • 8-10 x Dumbbell Bench Press @20kg per hand
  • 3 x Archer Pullups per Side

AMRAP in 21 minutes

  • Row 500m
  • 21 x Pushups
  • 21 x Kettlebell Swings
  • 15 x V-Ups
  • 9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.

Core Work then Man Makers, Deadlifts and T2B

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3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left with Crunch (elbow to knee)
  • Side Plank Right with Crunch
  • Alternating Single Leg V-Ups

Then AMRAP in 21 minutes

  • 3 x Strict Toes to Bar
  • 6 x Man Makers @ 14kg
  • 9 x Deadlifts @ 205lbs

Results: Metcon 5 rounds plus 12 reps.

Double Unders, Pushups, V-Ups, Box Jumps and Burpees

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Going in for a rare office visit, so need something short and efficient.

Inspired by theboxprogramming’s WOD post on Instagram from October 16.

AMRAP in 20 minutes of the following, every 2 minutes stop and do 5 Burpees…

  • 50 x Double Unders
  • 25 x Pushups
  • 25 x V-Ups
  • 25 x Box Jumps

Results: 3 rounds plus 88 reps.

Deadlifts, Burpees and V-Ups

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Going into the office so needed a quick, full body workout.

AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):

  • 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: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.