Category Archives: Duration

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

Fit2DAy Saturday Workout 14.02.2015

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Do four, six minute rounds as follows:

Round 1:

  • Row 500m
  • 20 Kettlebell Swings
  • 10 Burpees
  • Rest remainder of the 6 minutes

Round 2:

  • 75 Double Unders
  • 20 Wall Balls
  • 10 Pullups
  • Rest remainder of the 6 minutes

Round 3:

  • Row 500m
  • 20 Pushups
  • 20 Air Squats
  • Rest remainder of the 6 minutes

Round 4:

  • 75 Double Unders
  • 30 Situps
  • 10 Ring Dips

Results:  First 500m in 1:41, second in 1:55.

 

Death by Thrusters and Toes to Bar

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For form and timing, every two minutes on the minute for 8 rounds:

  • 5 x Thrusters @ 43kg

For time perform the following:

  • 50 x Sandbag Thrusters @ 25kg
  • 30 x Toes to Bar
  • 40 x Sandbag Thrusters
  • 20 x Toes to Bar
  • 30 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Skill portion went OK.  Video taped it ans seemed good.  Metcon: 16:27.  Might have over done it with this one.  First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.

Back Squats and T2B, Rowing and then Pullups and Pushups

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Not for time do Back Squats and between each set do 7 x Toes to Bar:

  • Set 1 – 5 reps @ 60kg
  • Set 2 – 5 reps @ 65kg
  • Set 3 – 5 reps @ 70kg
  • Set 4 – 5 reps @ 75kg
  • Set 5 – 3 reps @ 80kg
  • Set 6 – 2 rep @ 90kg
  • Set 7 – 2 reps @ 95kg (new max)
  • Set 8 – 5 reps @ 80kg

Rest and then for time:

  • Row 1000m

Rest and then do AMRAP in 9 minutes of:

  • 7 x Kipping Pullups
  • 7 x HSPU

Results:  1000m in 3:41.  AMRAP 6 rounds plus 7 pullups.