Category Archives: Time Based

(AMRAP)

Toe Touches, KBS and HSPU

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Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Bench Press then Row, Goblet Squats and Dips

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Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.

Back Squats then Pullups, Pushups and V-Ups

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then every 3 for 9 minutes

  • 10 x Back Squats @ 55-65% from above

Then AMRAP in 12 minutes

  • 1-2-3-4… x Strict Pullups
  • 2-4-6-8… x Pushups
  • 3-6-9-12… x V-Ups

Results: Part 1 195lbs (compared to 185lbs the last time I did this rep scheme, November 23, 2020). Part 2 115-115-120lbs. Metcon 7 rounds plus 27 reps.

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.

Front Squats then Situps, Pull Throughs, Devil Press and T2B

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Take 15 minutes and work up to a heavy

  • 3 x Front Squats

Then every 2 minutes for 10 minutes (5 sets)

  • 12 x Front Squats @ 60% of weight from above

Then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Rest 2 minutes then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).