Category Archives: Time Based

(AMRAP)

Deadlifts then Cleans, Lunge, Push Press and Situps

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4 rounds

  • 3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

  • 4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
  • 25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

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Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.