Category Archives: Time Based

(AMRAP)

Planks then Run, Power Cleans and Burpees

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EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.

Bench Press then Pullups, Burpees and Push Press

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5 rounds for time

  • 5 x Strict Pullups
  • 10 x Burpees
  • 15 x Push Press @ 95bs

Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.

Rollouts, Handstand Hold and Deadlifts then Kettlebells Swings and Renegade Rows

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3 rounds

  • 10 x Barbell Rollouts
  • 45 second Handstand Hold

Then 6 rounds

3 x Deadlift

Work up to a heavy triple.

Then three rounds of AMRAP in 3 minutes

  • 12 x Kettlebell Swings @ 32kg
  • 8 x Pushup plus Renegade Rows @ 18kg

Rest 2 minute between rounds.

Results: Deadlift 135-185-205-225-245-255lbs. Metcons 2 plus 8 reps, 2 rounds plus 4 reps, 1 round plus 17 reps.

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.