Category Archives: Time Based

(AMRAP)

Split Squats then Kettlebell Cleans, Lunges and Push Presses

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Starting a new leg cycle based on a cycle published by RepWerks on Instagram.

4 rounds to work up to a heavy

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 8 minutes of

  • 1 x Dual Kettlebell Power Clean @ 14kg per hand
  • 2 x Alternating Reverse Lunges (l+r=1rep) with KB in Front Rack Hold @ 14kg per hand
  • 2 x Kettlebell Push Press @ 14kb per hand

Results: Split Squats worked well with the Whoop Weight lifting feature… 30-36-43-50kg. Metcon 19 rounds.

Row, Deadlifts, Burpees, Thrusters and Lunges

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Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.

Row, Pullups, Bench Press, Dips and Pushups

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AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Bench Press @ Body Weight

Rest 2 minute then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Dips

Rest 2 minutes then

AMRAP in 5 minutes

  • 30 Calorie Row
  • 7 x Strict Pullups
  • Max Pushups

Results: 13-24-35. Broke up the sets as needed to get the max reps.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.

Overhead Press then Row, Russian Twist and Bench Press

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5 rounds to establish a heavy

  • 8-12 x Seated Dumbbell Overhead Press

AMRAP in 16 minutes

  • Row 500m
  • 15 x Russian Twist @ 14kg (over and back is one rep)
  • 20 x Bench Press @ 80% of Bodyweight

Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.