May 2025 – Fitness Managed

Split Squats and Situps then Bike and Ring Pullups

By cbroccoli | 29/05/2025 - 10:31 |01/06/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, M-G, Time Based

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3 rounds of

10 x RFE Split Squats per Leg @ 14kg per hand
8-10 x Weighted Situp @ 20kg

Then 3 rounds of AMRAP in 5 minutes

Bike 1600m
Max Strict Ring Pullups
Rest 3 minutes

Results: Metcon 13-13-11 Pullups.

Row, Goblet Squats, Mountain Climbers and HS Hold

By cbroccoli | 27/05/2025 - 05:23 |28/05/2025 Body Weight, Chipper, Long (< 20 min), Tabata, W-G-M

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30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…

Minute 1 – Row for Calories
Minute 2 – Goblet Squats @ 24kg
Minute 3 – TRX Mountain Climbers
Minute 4 – Handstand Hold

Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.

DLs and Pike Lifts then DLs, Bent Rows and K2B

By cbroccoli | 25/05/2025 - 14:34 |25/05/2025 Core, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

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Every 2 minutes for 12 minutes

3 x Deadlift @ 120kg/265lbs
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

16 x RDL plus Bent Rows @ 95lbs/43kg
8 x Knees to Elbow
8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

DB Bench and Rows then Bike, V-Ups and Pushups

By cbroccoli | 22/05/2025 - 19:24 |22/05/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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5 rounds

20 x Dumbbell Bench Press
12 x TRX/Ring Reverse Rows

Then 5 rounds for time

Bike 800m
10 x V-Ups
10 x Pushups

Results: For the Bench Press, increased weight 14kg-16kg-16kg-18kg-18kg. Metcon 13:30

Row, DB S2OH, DB HPC, and DB Reverse Lunges

By cbroccoli | 21/05/2025 - 07:05 |21/05/2025 Chipper, M-W, Medium Weights, Time Based, Uncategorized, Very Long (>20 min)

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AMRAP in 21 minutes

7 x Dumbbell Hang Power Clean @ 14kg per hand
7 x Dumbbell Shoulder to Overhead
7 x Dumbbell Front Rack Reverse Lunges (l+r=1rep)
21 Calorie Row

Results: 6 rounds plus 33 reps (up to 12 calories).

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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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Monthly Archives: May 2025

Split Squats and Situps then Bike and Ring Pullups

Row, Goblet Squats, Mountain Climbers and HS Hold

DLs and Pike Lifts then DLs, Bent Rows and K2B

DB Bench and Rows then Bike, V-Ups and Pushups

Row, DB S2OH, DB HPC, and DB Reverse Lunges

Variance Distribution

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My Runs…

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