Focus Area – Page 3 – Fitness Managed

Split Squats and Situps then Bike and Ring Pullups

By cbroccoli | 29/05/2025 - 10:31 |01/06/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, M-G, Time Based

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3 rounds of

10 x RFE Split Squats per Leg @ 14kg per hand
8-10 x Weighted Situp @ 20kg

Then 3 rounds of AMRAP in 5 minutes

Bike 1600m
Max Strict Ring Pullups
Rest 3 minutes

Results: Metcon 13-13-11 Pullups.

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

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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

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

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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