Category Archives: Time Based

(AMRAP)

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

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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.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

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Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Bike, Bent Rows and Pushups

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AMRAP in 4 minutes

  • 25 x Barbell Bent Rows @ 98lbs/45kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 20 x Bent Rows @ 110lbs/50kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Bent Rows @ 120lbs/55kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Bent Rows @ 135lbs/60kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 5 x Bent Rows @ 145lbs/65kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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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.