Category Archives: Time Based

(AMRAP)

Pullups and Knee Raises then Burpees, C&J and Thrusters

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups
  • 6-8 x Weighted Knee Raises / Knees to Waist

For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.

Then the Street Parking Instagram WOD from June 23.

AMRAP in 18 minutes of

  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Hang Clean and Jerk @ 14kg per Hand
  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Thrusters @ 14kg per Hand

Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.

Deadlifts and KBS then HPC, Row and HSPU

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Every 2 minutes for 10 minutes

  • 3 x Deadlift

Then EMOM for 10 minutes of

  • 10 x Kettlebell Swings @ 32kg

Then AMRAP in 15 minutes of

  • 10 x Handstand Pushups
  • 10 x Hang Power Clean @ 95lbs
  • 20 Cal Row

Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.

Deadlifts, BBJO, T2B and KBS

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Take 15 minutes and work up to the working weight for the Deadlifts.

AMRAP in 25 minutes of

  • 10 x Deadlift @ 225lbs/102kg
  • 12 x Burpee Box Jump Overs
  • 20 x Toes to Bar
  • 12 x Burpee Box Jump Overs
  • 30 x Kettlebell Swings @ 24kg
  • 12 x Burpee Box Jump Overs

Inspired by the Street Parking Vault WOD Zeus.

Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.

TRX Work then Deadlifts, Burpees, Box Jumps and Row

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3 rounds of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Pike Press
  • Rest 2 minutes

Then every 2 minutes for 20 minutes

  • 5 x Strict Pullups
  • 10 x TRX Atomic Pushups

Then AMRAP in 12 minutes of

  • 5 x Burpees
  • 10 x Deadlift @ 115lbs/52kg
  • 15 x Box Jumps
  • 20 Cal Row

Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps

Pullups, Bench Press then Power Cleans, Pullups and Box Jump Overs

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Then 5 rounds, working up to a heavy Bench Press

  • 6 x Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 2 minutes

Then taken from Street Parking’s Hermes WOD on Instagram…

AMRAP in 3 minutes of

  • 7 x Hang Power Clean @ 75lbs/35kg
  • 7 x Pullups
  • 7 x Box Jump Overs

Rest 1 minute then repeat for a total of 4 rounds.

Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.