Category Archives: Time Based

(AMRAP)

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.

Deadlifts, then Armistice Hero WOD

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Every 3 minutes for 15 minutes

  • 3 x Deadlift

Work up to a heavy triple.

Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of

  • 11 x Power Clean @ 110lbs
  • 11 x Burpees over the Bar
  • 19 x Deadlifts @ 110lbs
  • 18 x Toes to Bar (original is Pullups)

Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.