Medium (< 15 min) – Fitness Managed

T2B, Pushups, Bent Rows and Back Squats

By cbroccoli | 08/05/2025 - 06:41 |08/05/2025 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G

For time

10 x Strict Toes to Bar
20 x Barbell Bent Rows @ 50kg/110lbs
30 x Back Squats @ 50kg/110lbs
40 x Pushups
30 x Back Squats
20 x Barbell Bent Rows
10 x Strict Toes to Bar

Results: Just a quick one today… 11:00.

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

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3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Deadlifts and HSPU then TRX Core Work

By cbroccoli | 04/05/2025 - 18:21 |05/05/2025 Core, M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

3 rounds of

7 x Heavy Deadlift
Rest 20 seconds
5 x Handstand Pushups
Rest 2 minutes

3 rounds

20 x Touch and Go Deadlifts @ 70kg
10 x Deadstop Kettlebell Swings @ 32kg
Max Unbroken Strict Dumbbell Press @ 16kg per hand
Rest 2 minutes

Then 3 rounds of

10 x TRX Knee Tuck Plus TRX Pike Press
10 x TRX Forearm Saws
30 second TRX Side Plank Left
30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

By cbroccoli | 27/04/2025 - 10:41 |27/04/2025 Body Weight, Chipper, Medium (< 15 min), Task Based, Upper Body/Arms, W-G

A “Suns Out Guns Out” kind of workout.

3 rounds of

10 x Bench Press @ 80% of 10RM from last time
10 x Ring Reverse Rows

Then 2 rounds of

12 x Dips
12 x Dumbbell Hammer Curls @ 10kg
30 Second Handstand Hold
Rest 1 minute

Then immediately into 2 rounds of

12 x TRX Tricep Press
12 x Dumbbell Curls @ 10kg
30 Second Handstand Hold
Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

By cbroccoli | 25/04/2025 - 17:18 |26/04/2025 Chipper, Full Body, Medium (< 15 min), Time Based, W-G-M

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Workout from Friday at CF Interlaken…

5 rounds of

10 x Back Squat
10 x Strict Pullups
20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

8 x DB Thrusters @ 12.5kg
3 x Devil Press
20 x Supermans
Row 1 minute
Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

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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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