Long (< 20 min) – Page 8 – Fitness Managed

Bike, Row, T2B, Cleans and Presses

By cbroccoli | 22/10/2024 - 20:09 |24/10/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

1000m Bike
Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

500m Row
Max T2B

Immediately followed by AMRAP in 3 minutes

500m Row
Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

1000m Bike
Max T2B

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

By cbroccoli | 16/10/2024 - 07:11 |16/10/2024 Full Body, Long (< 20 min), M-W, Medium Weights, Task Based, Triplet

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3 rounds of

8 x Sumo Deadlift @ 155lbs/70kg
30-45 Second Handstand Hold

Then 10 rounds for time

15 x Dual Kettlebell Deadlift @ 14kg per Hand
10 x Dual Kettlebell Swings @ 14kg per Hand
5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

Bench Press then Weighted Pullups and Atomic Pushups

By cbroccoli | 12/09/2024 - 07:46 |12/09/2024 Couplet, G, Long (< 20 min), Medium Weights, Task Based, Upper Body/Arms

5 rounds

5 x Bench Press @ 85% of 3RM

Then 10 rounds

3 x Weighted Pullups @ 10kg
8 x Weighted TRX Atomic Pushups @ 10kg
Rest 1 minute

Results: Used 165lbs/75kg for the Bench Press.

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

By cbroccoli | 08/09/2024 - 16:27 |09/09/2024 Body Weight, EMOM, G, Long (< 20 min), Singlet, Upper Body/Arms

4 rounds

4 x Strict Press @ 85% of 3RM

Then 2 rounds of

Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

1 x Ring Muscle Up

Then accumulate

30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Row, Deadlifts, KBS, Burpees and Step Ups

By cbroccoli | 27/08/2024 - 05:52 |01/09/2024 Chipper, Long (< 20 min), Medium Weights, W-G-M

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

Row 1000m

Immediately followed by AMRAP of

3 x Deadlift @ 220lbs/100kg
6 x Burpees
12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

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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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