Category Archives: Time Based

(AMRAP)

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.

Sunday Workout 17.01.2016

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Not for time do Deadlifts in the following format:

  • 5 x 70kg
  • 4 x 80kg
  • 3 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 2 x 100kg
  • 3 x 90kg
  • 4 x 80kg
  • 5 x 70kg

Then do the Fight Gone Bad Workout.  3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):

  • Wall Balls, first minute
  • Sumo Deadlift Highpull @ 30kg, second minute
  • Box Jumps, third minute
  • Push Press @ 30kg, fourth minute
  • Row for Calories, fifth minute
  • Rest 1 minute

Results:   Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.

 

Reverse Rows and Bench Press then Double Unders, Kettlebell Swings and Pushups

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EMOM for 8 minutes do (4 rounds each):

  • Odd Minute:  5-8 x Weighted Reverse Rows @ 15kg
  • Even Minute: 5-8 x Bench Press @ 70kg

Then do AMRAP in 15 minutes of:

  • 30 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 10 x Pushups

Results:  For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.