Long (< 20 min) – Page 3 – Fitness Managed

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!

Crossfit Open WOD 25.3

By cbroccoli | 18/03/2025 - 07:12 |19/03/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

For time, 20 minute time cap…

3 x Wall Walks
50 calorie Row
3 x Wall Walks
25 x Deadlifts @ 83kg/185lbs
3 x Wall Walks
25 x Cleans @ 43kg/95lbs
3 x Wall Walks
25 x Snatches @ 29kg/65lbs
3 x Wall Walks
50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

By cbroccoli | 18/02/2025 - 07:37 |18/02/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

30 x Handstand Pushups
30 x Deadlifts @ 185lbs/85kg
30 x Ring Dips
30 x Power Cleans @ 120lbs/55kg
30 x Pullups
30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.

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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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