Category Archives: Time Based

(AMRAP)

Back Squat then Cleans, Pushups and Air Squats

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Take 20 minutes and work up to a heavy 1RM Backsquat

Taken from the CF Invictus workout “The Chief.”

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

  • 3 x Power Cleans @ 125lbs
  • 6 x Pushups
  • 9 x Air Squats

Results:  Really good workout.  Ended up with a new 1RM on the backsquat of 225lbs (102kg).  Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210,  1 x 220, 1 x 225.  For the metcon did 18 rounds exactly.

Fight Gone Bad

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Warm up with 1k Run

Then for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Double Unders
  • 60 seconds rest

EMOM for 10 minutes alternate

  • Even minute –  5 x Barbell Rollouts @ 135lbs
  • Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.

S2OH and T2B then KB Swings and HSPU

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Not for time do 5 rounds of (CF Invictus Strength workout)

  • 5 x Shoulder to Overhead (Strict, Push Press, Jerk)
  • Rest 90 seconds
  • 8-10 x Kipping Toes to Bar
  • Rest 90 seconds

Then  AMRAP in 7 minutes of

  • 35 x Kettlebell Swings @ 24kg
  • 5 x Handstand Pushups

Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press.  For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong.  I originally planned to do 7 rounds for time, instead I did what is shown above.  Was still a good workout.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

  • 100 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 50 x Box Jump Overs

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.