Category Archives: Time Based

(AMRAP)

Handstand Work then Ring MUs, Dips, Pistol Squats and T2B

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Spend 15 minutes working on Handstands

Then inspired by the 2023 Crossfit Games Semifinal Workout #2…

AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 1 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg) (use assistance as needed… plate and/or counter weight)
  • Max Toes to Bar (break as needed)

* For the Muscle Up plus Dip…. seated on the floor do a single Ring Muscle Up followed by a single Dip, return to floor and repeat for 5 reps total.

Then EMOM for 7 minutes (21 reps total)

  • 3 x Weighted Ring Pullups @ 10kg

Results: For the hand stands did 3 rounds of 30 second holds against the wall, one 30 second frog stand and the some trys at free standing holds ((8-10 seconds max). Metcon worked out perfectly… 20-10-8 Toes to Bar each round. No issues with the Muscle Ups or Pistols using a 25lb plate under my heel.

Bench Press and Rows then Ring Pushups, V-Ups and Cleans

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Rest 30 seconds
  • 6 x Dumbbell Bent Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 8 x Ring Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16k per hand
  • 12 x V-Ups

Results: Bench Press 12-12-9 reps unbroken (much better than last time). Metcon 8 rounds plus 5 reps.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.

Strict Press then Dumbbell Bent Rows, S2OH and Burpees

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4 rounds of

5 x Strict Press @ 90% of 3RM

Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes

  • 30 x Dumbbell Bent Rows @ 16kg per hand
  • 30 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Max Burpees

Rest 4 minutes then for time

  • Same number of Burpees from first round
  • 30 x Dumbbell Shoulder to Overhead
  • 30 x Dumbbell Bent Row

Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.