Time Based – Page 3 – Fitness Managed

DLs and Pike Lifts then DLs, Bent Rows and K2B

By cbroccoli | 25/05/2025 - 14:34 |25/05/2025 Core, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

Every 2 minutes for 12 minutes

3 x Deadlift @ 120kg/265lbs
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

16 x RDL plus Bent Rows @ 95lbs/43kg
8 x Knees to Elbow
8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

Row, DB S2OH, DB HPC, and DB Reverse Lunges

By cbroccoli | 21/05/2025 - 07:05 |21/05/2025 Chipper, M-W, Medium Weights, Time Based, Uncategorized, Very Long (>20 min)

AMRAP in 21 minutes

7 x Dumbbell Hang Power Clean @ 14kg per hand
7 x Dumbbell Shoulder to Overhead
7 x Dumbbell Front Rack Reverse Lunges (l+r=1rep)
21 Calorie Row

Results: 6 rounds plus 33 reps (up to 12 calories).

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

By cbroccoli | 25/04/2025 - 17:18 |26/04/2025 Chipper, Full Body, Medium (< 15 min), Time Based, W-G-M

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Workout from Friday at CF Interlaken…

5 rounds of

10 x Back Squat
10 x Strict Pullups
20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

8 x DB Thrusters @ 12.5kg
3 x Devil Press
20 x Supermans
Row 1 minute
Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Bike, Bent Rows and Pushups

By cbroccoli | 23/04/2025 - 17:07 |26/04/2025 Heavy Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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AMRAP in 4 minutes

25 x Barbell Bent Rows @ 98lbs/45kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

20 x Bent Rows @ 110lbs/50kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

15 x Bent Rows @ 120lbs/55kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

10 x Bent Rows @ 135lbs/60kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

5 x Bent Rows @ 145lbs/65kg
25 x Hand Release Pushups
Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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