Category Archives: Time Based

(AMRAP)

Back Squats then TRX Rows, Dips and Box Jumps

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Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Split Squats and HSPU then KBS, Thrusters and Pullups

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A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

Clean and Front Squats then Squat Cleans and Burpees

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Take 20 minutes to work up to the weight you will use for the next round.  Stretch and roll as needed between rounds.

  • 1.1.1.1.1 x Power Cleans (pause 10 seconds to reset between reps)
  • 1.1.1.1.1 x Pause Front Squat (hold 3 seconds at bottom of squat)

Then AMRAP in 10 minutes of:

  • 5 x Squat Clean
  • 5 x Bar Hop Burpees

Results:  For the AMRAP 7 rounds @ 95lbs.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).