Category Archives: Time Based

(AMRAP)

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

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Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.

Bench Press then Dips and Pullups

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Inspired by some of RepWerks Instagram posts…

5 rounds work up to a heavy

  • 3 x Bench Press

Then accumulate

  • 50 x Dips (8 x Cable Pulldowns @ 35kg each time you break)

Then AMRAP in 5 minutes of

  • Weighted Pullups @ 10kg

Rest 3 minutes, then AMRAP in 5 minutes of

  • Strict Pullups

Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).