Category Archives: Time Based

(AMRAP)

Presses and Pushups then Renegade Rows and KBS

By | | , , , ,
1 Comment

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

By | | , , , ,
Comments Off on Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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.

Back Squats then Row, DB Front Sqauts and DB S2OH

By | | , , , ,
Comments Off on Back Squats then Row, DB Front Sqauts and DB S2OH

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

By | | , , , ,
Comments Off on Bench Press then Reverse Rows, Dips and Handstand Plate Walks

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).