Category Archives: Time Based

(AMRAP)

Back Squats then Row, DB Front Sqauts and DB S2OH

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Starting a new cycle based on some workouts I saw at RepWerks. 4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Back Squat

Then, inspired by CF New England’s “Pressed for Time” WOD, every 6 minutes for 18 minutes, score is total Shoulder to Overhead

  • Row 1k
  • 15 x Dumbbell Bent Rows @ 18kg per hand
  • Max Dumbbell Shoulder to Overhead @ 18kg per hand

Results: Back Squat 135-155-165-175lbs. Metcon 48 reps totak (16-16-16).

Bench Press then Reverse Rows, Dips and Handstand Plate Walks

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5 rounds to work up to a heavy

  • 8-10 x Bench Press

Then inspired by CF New England’s “Dirty Work” WOD

AMRAP in 6 minutes

  • 60 x Barbell Reverse Rows
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 45 x Dips
  • Max Distance Bike/Calorie Row

Immediately followed by AMRAP in 6 minutes

  • 30 x Handstand Plate Walks (total, 15 steps per hand)
  • Max Distance Bike/Calorie Row:

Results: Bench 95-115-135-145-150lbs. Metcon 3.62km (resistance 18, ProForm Pro 22 Bike).

Front Squats, Strict Press and Thrusters

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Taken from the Street Parking Power 30 WOD this week…

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Front Squat @ 80% 1RM
  • Round 2 – 5 x Front Squat @ 85% 1RM
  • Round 3 – 5 x Front Squat @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Front Squat @ 65% 1RM

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Strict Press @ 80% 1RM
  • Round 2 – 5 x Strict Press @ 85% 1RM
  • Round 3 – 5 x Strict Press @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Strict Press @ 65% 1RM

Then AMRAP in 3 minutes of

  • Kettlebell Thruster @ 14kg per hand

Results: Front Squat 175-185-195-165lbs. Strict Press 115-120-125-100lbs. Thrusters 50 reps.

Pullups, Man Makers and Wallwalks

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EMOM fro 10 minutes

  • Even Rounds – 3 x L-Sit Pullups
  • Odd Rounds – 5 x Barbell Reverse Rows

Then AMRAP in 10 minutes (Street Parking HEL Vault WOD)

  • 3 x Barbell Man Makers @ 80lbs
  • 1 x Wall Walk

*** Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster ***

Results: Metcon 10 rounds plus 2 reps, light weight makes it harder than it looks.