Category Archives: Time Based

(AMRAP)

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.

Barbell Rows and Dips then Deadlifts and Burpees

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Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.