Medium (< 15 min) – Page 6 – Fitness Managed

Pullups then KB Rows, Squats and Presses

By cbroccoli | 01/06/2025 - 16:55 |01/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W

EMOM for 10 minutes

3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

10 x Pike Lift
10 x Pike Lift over Kettlebell
10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

DLs and Pike Lifts then DLs, Bent Rows and K2B

By cbroccoli | 25/05/2025 - 14:34 |25/05/2025 Core, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

Every 2 minutes for 12 minutes

3 x Deadlift @ 120kg/265lbs
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

16 x RDL plus Bent Rows @ 95lbs/43kg
8 x Knees to Elbow
8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

DB Bench and Rows then Bike, V-Ups and Pushups

By cbroccoli | 22/05/2025 - 19:24 |22/05/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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5 rounds

20 x Dumbbell Bench Press
12 x TRX/Ring Reverse Rows

Then 5 rounds for time

Bike 800m
10 x V-Ups
10 x Pushups

Results: For the Bench Press, increased weight 14kg-16kg-16kg-18kg-18kg. Metcon 13:30

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

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.

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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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