Log in to BOXROX Pro

16 Fun Bicep Curl Arm Workouts for All Athletes – Welcome to the Gun Show!

5. ASGARD STRENGTH

AMRAP in 19 minutes
From 0:00-8:00, EMOM of:
2 Asgard Complexes (2×20/16 kg)*
Rest 3 minutes
From 11:00-19:00, AMRAP of:
Asgard Complexes (2×20/16 kg)*
*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Asgard Complex Demo

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

 

6. Bicep Curl Arm Workouts – ARM KILLER

2 Rounds for Reps in 40 minutes
Tabata Curls (2×5/2.5 lb)
Tabata Strict Presses (2×5/2.5 lb)
Tabata Bent Over Rows (2×5/2.5 lb)
Tabata Side Lateral Raises (2×5/2.5 lb)
Tabata Front Lateral Raises (2×5/2.5 lb)
During rest, hold the weight in a static position.
With 10 Tabata cycles, perform the prescribed movements in the order written. Tabata is 20-second work and 10-second rest. During the work, perform as many repetitions as possible of the movement, and during rest, hold the weight in a static position.

Score is the total number of repetitions completed before the 40-minute clock stops.

7. ASSAULT BATTLE BOX

AMRAP in 24 minutes
4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

8. ASSAULT FLEX

5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

Image Sources

  • Bicep curl arm workouts: CrossFit Inc
  • CrossFit Games 2019 Mary women: BOXROX

Related news