Category Archives: Time Based

(AMRAP)

Push Press, Pullups and Box Jumps

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This CF New England WOD fits well into the current cycle.

Take 15-20 minutes and work up to a heavy

  • 3 x Push Jerk / Push Press

Then AMRAP in 15 minutes of

  • 15 x Pullups
  • 15 x Box Jumpovers
  • 15 x Push Press @ 70% of first part

Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.

Glute Bridges and Knee Tucks then Deadlifts and Toes to Bar

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3 rounds

  • 10 x Glute Bridges with feet on Fitness Ball/Medicine Ball
  • 10 x TRX Knee Tucks

Every 2 minutes for 10 minutes

  • 6-8 x Single Leg Deadlift per Leg @ 32kg

AMRAP in 12 minutes

  • 3 x Deadlifts @ 185lbs
  • 3 x Toes to Bar
  • 6 x Deadlifts
  • 6 x Toes to Bar
  • 9 x Deadlifts
  • 9 x Toes to Bar
  • etc. until time runs out

Results: Metcon 5 rounds plus 10 reps.

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.