Category Archives: Time Based

(AMRAP)

Front Squats then KBS, T2B, Ring Pushups and Front Squats

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Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Handstand Hold, Box Jump Overs, Planks, DUs, Reverse Rows and Burpees

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5 Rounds 30 seconds work/30 seconds rest

  • 1 x Handstand Pushups
  • Handstand Hold for remaining time

5 rounds

  • 1 Minute Box Jump Overs
  • 1 Minute Dynamics Planks
  • 1 Minute Double Unders
  • 1 Minute TRX Reverse Rows (feet on ground)
  • 1 Minute Situps
  • Rest 1 Minute

Set timer for 10 second rest between each exercise so that I had time to change stations.

Results:  Lost count so nothing to report.

Row, Power Cleans and Box Jump Overs then Dips

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Cash in with Max effort Pushups (goal is to do 40 unbroken).

Inspired by Crossfit New England’s WOD from April 2, 2019.

AMRAP in 4 minutes

  • 15 Cal Row ( 21 on a ConceptII )
  • 15 x Power Clean @ 110lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 95lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 75lbs
  • 15 x Box Jump Overs

Then 3 rounds

  • 5 x Weighted Dips @ 30lbs

Results:  Cashed in with 50 unbroken pushups.  For the Metcon, it was partly a fail since I couldn’t finish one round as shown above.  Succeeded in getting a high intensity workout though so that was good.  Results:  33-34-42 reps.

15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest.  Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.

Deadlifts and Double Unders then Two Tabatas

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AMRAP in 15 minutes

  • 8 x Deadifts @ 1.1 x BW
  • 50 x Double Unders

Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between

  • Tabata 1: Alternating Hollow Hold / Superman
  • Tabata 2: Russian Twist

Results: Metcon 8 rounds plus 4 reps.