Tag: row

Up to Eleven

Conditioning

  • 11:00 BikeErg (4,796m)
  • 11:00 Row (2,400m)
  • 11:00 TrueForm Walk (1.18 km)
  • 11:00 BikeErg (4,809m)
  • 11:00 TrueForm Walk (1.26 km)

Midline

2 Rounds

  • 30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised)
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Leg Raise Twist (legs stay up)
  • 10s Rest

Another modded workout from this guy…

First Dips in Awhile

Conditioning

Partner 30:00 AMRAP

  • 15/11 cal Row
  • 10/10 Ring Dips
  • 12/12 DB Walking Lunges (30/12#)
  • 15/12 Push-ups
  • 10/10 No Push-up No Jump Burpees
  • 20/20 Russian KBS (53/35#)

B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.

4 Rounds

  • 30s Single Leg Suitcase Hold (53#)
  • 10s Rest
  • 30s DB Side Plank (20#)
  • 10s Rest
  • 30s Plank with Cross Body Knee to Elbow
  • 10s Rest
  • 30s Seated Pike-ups
  • 10s Rest

For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.

Cancelled

Warm-up

  • 0.3 km TrueForm Walk
  • 721m Row
  • 20 PVC Passes

Chest & Back

Incline Bench Press

  • 10×45
  • 5×95
  • 5×125
  • 5×145
  • 5×150
  • 5×155
  • 5×160

We used an aggressive incline today.

3 Sets

  • 12 Incline DB Fly (15-15-20#)
  • 12 Incline Bat Wing Fly (15-15-20#)

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-8-8)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (50#)

I’m posting this the next morning and realized I don’t really look things up in BTWB anymore, so I cancelled my subscription and will stop double posting my workouts.

Toss the Bar Around a Bit

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

  • 3:00 Row (700m)
  • 3:00 TrueForm Run (0.45 km)
  • 3 Rounds
    • 20 Push Jerks (75#)
    • 50 Mountain Climbers
    • 12 Pull-ups
    • 100 Jump Rope
    • 20 DB Floor Presses (40#)
    • 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

Making Out Tate

Warm-up / Conditioning

3 Sets

  • 2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
  • 2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

  • 10 Lean Back Lat Pulldown (104#)
  • 10 Standing Bent Over Back Fly (25# DBs)

3 Sets

  • 10 Lat Pulldown (double handle, 104#)
  • 10 Barbell Curl (65-55-55#)

3 Sets

  • 10 DB Upright Row (25# DBs)
  • 10 banded Face Pull (red)

3 Sets

  • MAX(?) DB Tate Press
    • 20×30#
    • 20×40
    • 10×45

Walk it Out

My abs are feeling yesterday’s midline work.

Warm-up

3 Sets

  • 3:00 Row (686-697-711m)
  • 3:00 TrueForm (1:00/1:00 Sideways, 1:00 Backwards)

Conditioning

12:00 AMRAP

  • 6 HSPU
  • 5 Burpee Pull-ups
  • 6 Box Jumps (24″)
  • 5 DB Hang Squat Cleans (25#)

Went better than expected and got 5+11.

Midline

3 Sets

  • 12/12 Side Plank Bounces
  • 10 Parallette Shoot Throughs
  • 8/8 Hanging Oblique Raises
  • 160′ Farmer Carry (60# DBs)

Real grippy! Took 8:30.