Category Archives: Time Based

(AMRAP)

Deadlifts then Pushups, Deadlits and Pullups

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Take 20 Minutes and work up to a heavy

  • 1 x Deadlift

Then AMRAP in 10 minutes

  • 10 x TRX Atomic Pushups
  • 5 x Single Leg Deadlift per Leg @ 24kg
  • 5 x Strict Pullups

Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1.  Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

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Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps

Squat Cleans then Row, T2B, Wall Balls, Power Cleans and Pullups

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Five sets of

  • 1.1.1 x Squat Cleans (rest 10 seconds between reps)
  • Rest 2 – 3 minutes

AMRAP in 14 minutes

  • 15 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 30lbs or Wallballs
  • 30 x Power Cleans
  • 20 x Pullups

Results:  Squat Cleans 95-115-135-140-145.  AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!