Category Archives: Time Based

(AMRAP)

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

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Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.

Bench Press then Dips and Pullups

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Inspired by some of RepWerks Instagram posts…

5 rounds work up to a heavy

  • 3 x Bench Press

Then accumulate

  • 50 x Dips (8 x Cable Pulldowns @ 35kg each time you break)

Then AMRAP in 5 minutes of

  • Weighted Pullups @ 10kg

Rest 3 minutes, then AMRAP in 5 minutes of

  • Strict Pullups

Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).

Weighted Pullups and Cable Pulls then Row and BB Rows

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Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.

Hip Thrusts and FFE Split Squats then Bike and Pistols

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5 rounds work up to a heavy

  • 12 x Hip Thrusts

Then 3 rounds

  • 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

  • Bike 800m Alternating 400m Standing/400m Sitting
  • Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

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Today’s workout a Crossfit Interlaken…

5 rounds

  • 3 x Deadlift (increase weight)
  • 5 x Seated Dumbbell Press @ 17.5kg
  • 10 x Paloff Press per side

Then AMRAP in 12 minutes

  • 20 x American Kettlebell Swings @ 24kg
  • 12 x Kettlebell Pull Through @ 20kg
  • 12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.