Time Based – Page 5 – Fitness Managed

Bike, Row, T2B, Cleans and Presses

By cbroccoli | 22/10/2024 - 20:09 |24/10/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

1000m Bike
Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

500m Row
Max T2B

Immediately followed by AMRAP in 3 minutes

500m Row
Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

1000m Bike
Max T2B

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Bench Press and Pullups then Dips

By cbroccoli | 08/10/2024 - 20:16 |10/10/2024 Couplet, Medium (< 15 min), Time Based, Upper Body/Arms, W-G

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4 rounds

6 x Bench Press increase weight per round
4-6 x Weighted Ring L-Sit Pullups @ 10kg
Rest 2 minutes

Then AMRAP in 2 minutes

15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By cbroccoli | 06/10/2024 - 14:16 |06/10/2024 Core, Couplet, Heavy Weights, M-W, Medium (< 15 min), Time Based

5 rounds of

5 x Hip Thrusts (increase weight per round)
8 x Russian Twists @ 14kg

AMRAP in 12 minutes

3 x Deadlift @ 240lbs/110kg
2 x Burpees
3 x Deadlift
4 x Burpees
3 x Deadlift
6 x Burpees
etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

By cbroccoli | 01/10/2024 - 10:47 |01/10/2024 Body Weight, Full Body, Medium (< 15 min), Time Based, Triplet, W-G-M

4 rounds

3 x Pause Back Squats, increase weight per round
3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

6-8 x TRX Russian Pushups @ 10kg
3-5 x Straight Arm Pullups

Then AMRAP in 12 minutes

24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
12 x Toes to Bar
6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

DB Bench Press, Deadlifts, KB Snatch and Row

By cbroccoli | 24/09/2024 - 07:42 |24/09/2024 Chipper, M-W, Medium (< 15 min), Medium Weights, Time Based

Inspired by the Crossfit WOD from 17. Sept…

AMRAP in 3 minutes

12 x Dumbbell Bench Press @ 20kg
9 x Deadlift @ 100kg
6 x Alternating Kettlebell Snatch @ 20kg (3 per arm)
Max Calorie Row in remaining time

Rest 90 seconds and repeat for 4 rounds.

Results: Row 17-17-12-12 calories.

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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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