Focus Area – Page 11 – Fitness Managed

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

By cbroccoli | 14/04/2025 - 07:10 |16/04/2025 Chipper, Light Weights, Medium (< 15 min), Task Based, Upper Body/Arms, W-G

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3 rounds of

10 x Bench Press (increase weight per round)
Rest 20 seconds
10 x Kickstand Deadlift per Side @ 32kg
Rest 2 mintues

Then EMOM for 10 minutes

1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
Rest 2 minutes
30 x Weighted Situps @ 10kg plate
Rest 2 minutes
30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
Rest 2 minutes
50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
Ret 2 minutes
50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

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5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

By cbroccoli | 31/03/2025 - 07:16 |31/03/2025 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

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5 rounds, resting 2 minutes between rounds

10 x Deadlift (increase weight per round)
20 x Pushups

Then 5 rounds for time

21 x Kettlebell Swings @ 24kg
15 x V-Ups
9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

By cbroccoli | 29/03/2025 - 07:19 |31/03/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms

1 Comment

Take 10 minutes and work on

Ring Muscle Up Transitions (see this post)

3 rounds of

5 x Weighted Ring Pullups @ 10kg
8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

6 x Burpee Pullups
6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

By cbroccoli | 26/03/2025 - 05:55 |27/03/2025 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

Category Archives: Focus Area

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

Front Squats and DB Rows then Row and OH Reverse Lunges

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

Back Squats then Row, Step Ups, V-Ups and Bent Rows

Variance Distribution

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