Category Archives: Time Based

(AMRAP)

Kettlebell Lunges, Swings and Pushups

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AMRAP in 20 minutes

  • 2 x Goblet Hold Alternating Lunge @ 24-32kg (total, 1 rep each leg)
  • 2 x Kettlebell Swing @ 32kg
  • 2 x Pushups with Hands on Kettlebell Ball
  • 4 x Goblet Hold Alternating Lunge @ 24-32kg (total, 2 reps each leg)
  • 4 x Kettlebell Swing @ 32kg
  • 4 x Pushups with Hands on Kettlebell Ball
  • etc.

Results: 8 rounds plus 44 reps. Had to reduce the weight on the lunges to 24kg after round 6 since my hands were too sweaty and I was feeling like I was going to drop the 32kg KB.

Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

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1 round to warm up of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x Press to L-Sit (Lift you butt and legs)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

  • L-Sit Hold

5 rounds of

  • 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
  • 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

  • 20 x Hang Sumo Deadlift High Pull @ 85lbs
  • 20 x Hang Power Clean
  • 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.

Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

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5 rounds of

  • 8 x Weighted Dips @ 10kg
  • 8 x Ring Rows

Then 2 sets of

  • Max Dips
  • Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

  • 9 x Dual Kettlebell Swings @ 14kg per hand
  • 12 x Kettlebell Overhead Press @ 14kg per hand
  • 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.

G2OH, Reverse Lunge and Row

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Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.