October 2024 – Page 3 – Fitness Managed

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By cbroccoli | 06/10/2024 - 14:16 |06/10/2024 Core, Couplet, Heavy Weights, M-W, Medium (< 15 min), Time Based

5 rounds of

5 x Hip Thrusts (increase weight per round)
8 x Russian Twists @ 14kg

AMRAP in 12 minutes

3 x Deadlift @ 240lbs/110kg
2 x Burpees
3 x Deadlift
4 x Burpees
3 x Deadlift
6 x Burpees
etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

By cbroccoli | 01/10/2024 - 10:47 |01/10/2024 Body Weight, Full Body, Medium (< 15 min), Time Based, Triplet, W-G-M

4 rounds

3 x Pause Back Squats, increase weight per round
3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

6-8 x TRX Russian Pushups @ 10kg
3-5 x Straight Arm Pullups

Then AMRAP in 12 minutes

24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
12 x Toes to Bar
6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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