Category Archives: Time Based

(AMRAP)

TRX Core Work then Cleans, Deadlifts and S2OH

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Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.

Back Squats then Kettlebell G2OH and Pike Press

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Back Squat

Final 2 rounds…

  • Max unbroken reps Goblet Squats @ 24kg

Then AMRAP in 12 minutes

  • 12 x Kettlebell Ground to OH @ 24kg alternating arms
  • 12 x TRX Pike Press

Results: Back Squats 135-165-185-205-215.  Goblet Squats 28 and 22 reps.  For the AMRAP did one arm KB Clean and Press, 4 rounds plus 8 reps.

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

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3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

Snatches then Snatches and Burpees (Games workout 13.1)

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Every 2 minutes for 12 minutes

  • 1 x Hang Power Snatch
  • 1 x Power Snatch

AMRAP in 17 Minutes

  • 40 x Burpees
  • 30 x Power Snatches @ 45lbs
  • 30 x Burpees
  • 30 x Power Snatches @ 75lbs
  • 20 x Burpees
  • 30 x Power Snatches @ 100lbs
  • 10 x Burpees
  • Max reps Power Snatches @ 120lbs

Results:  Snatches 65-75-80-95-95-95.  Metcon 162 reps (stopped at 12 snatches at 100lbs).