Category Archives: Time Based

(AMRAP)

CF Invictus WOD from 4 Sept. Modified

By | | , , , ,
Comments Off on CF Invictus WOD from 4 Sept. Modified

Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.

Snatches, Squats, Dips and Pullups

By | | , , , ,
Comments Off on Snatches, Squats, Dips and Pullups

Practice Double Unders

AMRAP in 15 minutes of:

  • 12 x Dumbell Snatch @ 21kg  (6 per hand)
  • 9 x Front Squat with 24kg Kettlebell
  • 6 x Dips
  • 3 x Strict Pullups

Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15.  Seem to be geting up to 5-6 regularly.

For MetCon completed 6 rounds plus 12 Snatches.  Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense.  When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup.  Breaking up Snatches and Squats may keep a more even intensity.

Weighted Pullups and Dips plus Metcon

By | | , , ,
Comments Off on Weighted Pullups and Dips plus Metcon

Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.

Bench Press, Reverse Rows and Deadlift

By | | , , ,
Comments Off on Bench Press, Reverse Rows and Deadlift

Practice Double Unders

Take 15 minutes and try and perform 10 sets of 10 unbroken DUs.  Any sets under 10 don’t count.

Perform as many rounds as possible in 8 minutes of:

  • 8 x Reverse Rows
  • 6 x One Leg Deadlift per Leg with 24kg Kettle Bell
  • 3 x Body Weight Bench Press

Result:  Completed all DUs in 15 minutes.  It was good to have a goal when practicing and also not trying for max reps every time.  For part two: 6 Rounds.