Category Archives: Time Based

(AMRAP)

Back Squats then Lunges and Double Unders

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3 rounds of

  • 10 x Tempo TRX Pike Press with 1 second hold at top

5 rounds to work up to a heavy

  • 6 x Back Squat

Then AMRAP in 12 minutes of

  • 10 x Alternating Overhead Forward plus Reverse Lunge @ 16kg Left Arm (5 per leg)
  • 30 x Double Unders
  • 10 x Overhead Forward plus Reverse Lunge @ 16kg Right Arm
  • 30 x Double Unders

For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.

Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

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.