Long (< 20 min) – Page 3 – 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.

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

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 |17/05/2025 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: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.

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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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