Category Archives: Time Based

(AMRAP)

Strict Press then Push Press, OH Reverse Lunges, and Pullups

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Start with a 20/10 Tabata of

  • Dynamic Planks (down to elbows/up to hands = 1 rep)

Then a 20/10 Tabata of

  • Knee Tucks or Hollow Hold

5 rounds of

  • 3 x Strict Press

Work up to a heavy triple.  Rest 2 minutes between rounds.

AMRAP in 10 minutes of (CF Invictus WOD from May 30th)

  • 10 x Push Press @ 80lbs
  • 10 x Pullups
  • 10 x Alternating Overhead Reverse Lunges @ 80lbs

Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set).  For the Metcon 3 rounds plus 16 reps.

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

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CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.

Back Squats

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Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 4 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep
  • Set 9 – Max Unbroken Reps @ bodyweight (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Results:  115-135-155-185-205-225-235-240lbs/109kg (new 1RM!).  For the last set 10 reps @ 165lbs.

Weighted Dips and Toes to Bar then Pullups, BJs and KBS

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AMRAP in 16 minutes of (adapted from Atomic CF “Call me an Uber”)

  • 5 x Strict Pullups
  • 10 x Box Jumps
  • 15 x Kettlebell Swings

Then EMOM for 12 minutes

  • Even Round – 5 x Weighted Dips
  • Odd Round – 5 x Strict Toes to Bar

Results:  Metcon 7 rounds plus 3 Pullups.

Dumbbell Snatches, Burpees, Toes to Bar and HRPU then Core Work

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AMRAP in 13 minutes of (another CF New England WOD)

  • 50 x Dumbbell Snatches (R+L)
  • 40 x Burpees
  • 20 x Toes to Bar
  • 10 x Hand Release Pushups

Then for total reps, 8 rounds of 20/10 Tababtas (4 minutes)

  • Mountain Climbers (R+L=1)

Then

  • 30 x Russian Twists Total (R+L=1)

Results:  Metcon 1 rounds plus 25 reps.  Mountain Climbers  110 reps.