Category Archives: Time Based

(AMRAP)

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Deadlifts then T2B, Kettlebell Swings and DUs

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Take 20 minutes and work up to a heavy

  • 1 x Deadlift

Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes

  • 50 x Double Unders
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Toes to Bar
  • 50 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Toes to Bar
  • 50 x DUs
  • 21 x Kettlebell Swings
  • 21 x Toes to Bar
  • 50 x DUs
  • … add 6 reps to the T2B and DLs until the time is up

Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.

RDLs then Burpees, Dips and Muscle Ups

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5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

HSPU, T2B and Ring Rows then Halos

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Take 5 rounds and work up to a heavy

  • 1 x Weighted Pullup

Then AMRP in 14 minutes

  • 1 x Handstand Pushup
  • 2 x Toes to Bar
  • 2 x TRX/Ring Rows
  • 2 x HSPU
  • 4 x T2B
  • 4 x TRX/Ring Rows
  • 3 x HSPU
  • 6 x T2B
  • 6 x TRX/Ring Rows
  • etc.

Then Joeller Blades’ Death by Halos on Instagram…AMRP in 6 minutes

  • 1 x Tall Kneeling Halo
  • 1 x Half Kneeling Halo
  • 1 x Standing Halo
  • 1 x Half Kneeling Halo

Each round Halo is around clockwise plus back around counter clockwise.

Results: Weighted Pullups 10-13-20-30-32kg. Metcon 1 – 6 round plus 28 reps. Metcon 2 – 13 rounds.

Muscle Ups then Overhead Presses and Pullups

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EMOM for 12 miutes

  • 1 x Muscle Up

Then a Crossfit WOD from Instagram, for max reps

  • 3 min Strict Rng Pullups
  • 3 min Overhead Press @ 70% 1RM
  • 2 min Strict Ring Pullups
  • 2 min Overhead Press
  • 1 min Strict Ring Pullups
  • 1 min Overhead Press

Then as finsher… 3 rounds

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 15 seconds TRX Side Plank Left
  • 15 seconds TRX Side Plank Right
  • Rest 1 minute

Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).