Category Archives: Time Based

(AMRAP)

Strict Press then Box Jumps, Dips and Toes to Bar

By | | , , , ,
1 Comment

Warm up to a heavy working weight with 3-4 sets of:

  • 5 x Strict Shoulder Press

Then every 3 minutes, for 15 minutes (5 sets):

  • 3 x Strict Shoulder Press @

Then Amrap in 10 minutes of:

  • 12 x Box Jump Overs
  • 6 x Dips
  • 6 x T2B

Results: For the strict shoulder press used 125lbs/57kg.  For the AMRAP did 7 rounds plus 11 Box Jump Overs.

Front Squats then Thrusters, Burpees and RRows

By | | , , , ,
1 Comment

Not for time do 5 sets of:

  • 3 x Pause Front Squats (Stop for a 3 second pause at the bottom of the squat.  The idea is to focus on form at the bottom; elbows up, core tight.)

Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).

Then two sets of the following, rest 3 minutes between sets:

  • 8 x Front Squats @ final weight from above

Then do AMRAP in 12 minutes of:

  • 10 x Burpees over the Barbell
  • 15 x  Thrusters @ 75lbs
  • 20 x Renegade Rows @ 14kg

Results:  For the Front Squats did 65, 95, 115, 125, 135lbs.  For the AMRAP did 3 rounds plus 10 Burpees, 15  Thrusters, 10 RRows.   75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

By | | , , ,
1 Comment

Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Double Unders, Clean and Jerk, then AMRAP of HS Pushups, G2OH and Step Ups

By | | , , , ,
1 Comment

I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina.  I noticed that if I don’t do high volume  double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts.  Will also help to work on form when you can focus on just the one exercise.

Part A: For highest set of unbroken reps do 3 rounds of:

  • 100 x Double Unders
  • Rest 60 seconds

Part B: Then do 3 rounds of

  • 1.1.1.1.1 x Clean and Jerk @ 80% of strict press max (rest 10 seconds between reps)

Part C: Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Sandbag (30lbs/15kg) Ground to Overhead
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Left Shoulder
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Right Shoulder

Results:  Part A got 100 unbroken in the second round :).   For part B used 115lbs/52kg which was not too heavy and was good for practicing form.  For part C did 6 rounds plus 16 reps.

Strict Press and Weighted Pullups then Row, Push Press and Pullups

By | | , , , ,
Comments Off on Strict Press and Weighted Pullups then Row, Push Press and Pullups

Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.