Category Archives: Time Based

(AMRAP)

Deadlifts, Row and Pullups

By | | , , , ,
Comments Off on Deadlifts, Row and Pullups

Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.

  • 3 x Deadlift

Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)

  • 15 Cal Row
  • 10 x Deadlift @ 155lbs (ca. 50% 1Rm)
  • Max Strict Pullups

Repeat for a total of 6 rounds (24 minutes total).

Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.

Front Squats then Street Parking’s Athena WOD

By | | , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

By | | , , , ,
Comments Off on Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Weighted Pullups and Dips then Row, Thrusters and T2B

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Row, Thrusters and T2B

4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps