Category Archives: Time Based

(AMRAP)

Back Squats then Ring Rows, Srict Press and Deadlifts

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4 rounds, work up to a heavy

  • 8 x Back Squat

Then accumulate

Then AMRAP in 15 minutes

  • 5 x Reverse Ring Rows
  • 10 x Dumbbell Strict Press @ 12kg per hand
  • 15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.

Strict Press then HPC, Front Squat and T2B

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4 rounds

  • 8 x Strict Press @ max weight from last time

Then AMRAP in 12 minutes of

  • 3 x Power Clean @ 135lbs/60kg
  • 6 x Front Squat @ 135lbs
  • 9 x Toes to Bar

Results: Used 105lbs/48kg for the Strict Press (only 7 reps in last round). Metcon 6 rounds.

Presses and Pushups then Renegade Rows and KBS

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4 rounds work up to a heavy

  • 10 x Strict Press

Then 3 rounds of

  • 8-10 x Kneeling Kettlebell Overhead Press @ 14kg

Then AMRAP in 12 minutes

  • 30 x Double Unders
  • 1 x Man Makers @ 18kg per hand
  • 30 x DUs
  • 2 x Man Makers
  • 30 x DUs
  • 3 x Man Makers
  • etc.

Results: Strict Press 75-85-95-105lbs. Metcon 6 rounds plus 32 reps.

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.