Category Archives: Time Based

(AMRAP)

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.

Presses then Wallballs and T2B

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Push Press @ 105lbs/50kg, rest with bar in front rack for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Strict Pullups

Then do AMRAP in 7 minutes of:

  • 10 x Toes to Bar
  • 10 x Wall Balls

Results:  The “rest” between reps worked well to give time to concentrate on the push press.  Pullups: 12-8-8-7-6.  For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,

Muscle Up Progressions then Snatches, T2B, WB, Pullups and Cleans

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Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang.  Try to jump as little as possible for the transition. Raise rings each round if possible.

  • 5 x Jumping Ring Muscle Ups

Then do an AMRAP in 14 minutes of:

  • 5 x Power Snatch @ 65lbs
  • 7 x Strict Toes to Bar
  • 9 x Wall Balls
  • 7 x Strict Pullups
  • 5 x Power Clean @ 65lbs
  • 9 x Wall Balls

Results:  For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).

 

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.