Long (< 20 min) – Fitness Managed

Row, Burpees and KB Snatch

By cbroccoli | 06/05/2025 - 07:48 |06/05/2025 Light Weights, Long (< 20 min), Task Based, Triplet, W-G-M

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Cash in

Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By cbroccoli | 30/04/2025 - 18:27 |05/05/2025 Body Weight, EMOM, Long (< 20 min), Lower Body/Legs, Triplet, W-G

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3 rounds of

20 x Front Squats, increase weight per round
10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
Minute 4 – 10 x Halos @ 14kg

Results: Used 55kg for the Front Squats. The Bulgarian Box Jumps worked out well with a little practice.

Clean Complex then KBS, Burpees and Power Cleans

By cbroccoli | 29/04/2025 - 18:59 |29/04/2025 Long (< 20 min), M-W, Medium Weights, Task Based, Triplet, Upper Body/Arms

5 rounds of the following complex, increase weight per round

1 x Hang Power Clean
1 x Power Clean
3 x Hang Squat Clean

Then 2 rounds of

3 x Hang Squat Clean @ max weight from above

Then for time…

40 x Kettlebell Swings
40 x Burpees
20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

20 x Power Cleans @ 110lbs/50kg
40 x Burpees
40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

Bike, Bent Rows and Pushups

By cbroccoli | 23/04/2025 - 17:07 |26/04/2025 Heavy Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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AMRAP in 4 minutes

25 x Barbell Bent Rows @ 98lbs/45kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

20 x Bent Rows @ 110lbs/50kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

15 x Bent Rows @ 120lbs/55kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

10 x Bent Rows @ 135lbs/60kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

5 x Bent Rows @ 145lbs/65kg
25 x Hand Release Pushups
Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

The Chief Benchmark WOD

By cbroccoli | 25/03/2025 - 07:20 |25/03/2025 Long (< 20 min), Medium Weights, Time Based, Triplet, W-G

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last set ended.

3 x Power Cleans @ 125lbs/55kg
6 x Pushups
9 x Air Squats

Results: Did this WOD back in 2017 and completed 18 rounds. This time 18 rounds plus 16 reps. Not bad beating my 51 year old self!

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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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