Category Archives: Duration

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Saturday Solo Workout

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Not for time do 5 rounds of:

  • 5 x Back Squats @ 85kg
  • 3 x Bar Muscle Ups

Then do 4 rounds for time of:

  • Row 250m
  • 10 x Wall Balls
  • 10 x Pullups
  • 10 x Burpees
  • 10 x Ball Slams
  • 10 x Renegade Rows

Results:  Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats).  Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once.  My Metcon took 18:55 HR max =  177(!)  / ave = 168.

For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.