W-G-M – Fitness Managed

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

By cbroccoli | 14/09/2025 - 15:10 |14/09/2025 Body Weight, Chipper, Time Based, Very Long (>20 min), W-G-M

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Every 2 minutes for 20 minutes

3 x Weighted Pullup @ 10kg
5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

Row 35 Calories
12 x Toes to Bar
12 x Front Squats @ 50kg
Round 1 – Max Double Unders
Round 2 – Max Box Jumps
Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

HSPU, Dips and Pushups, Pullups, High Pulls, and Row

By cbroccoli | 02/09/2025 - 07:27 |02/09/2025 Body Weight, Chipper, M, Task Based, Upper Body/Arms, Very Long (>20 min), W-G-M

For time 21-15-9 of

Pullups
Handstand Pushups
Sumo Deadlift Highpull @ 65lbs
Ring Dips
Calorie Row
Pushups

Results: 24:51.

Muscle Up Progressions and Weighted Pullup them HPC, T2B and Burpees

By cbroccoli | 03/08/2025 - 15:58 |03/08/2025 Light Weights, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms, W-G-M

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Work on Bar Muscleup Progressions…

3 x 10-15 Second Flase Grip Hang

3 sets of

5-8 x Straight Arm Pullups

3 rounds of

10-15 Second Tuck Front Lever Hold

Then 9 rounds

7 x Strict Pullups
5 x Weighted Pullups @ 10kg
3 x Weighted Pullups @ 13kg
1 x Weighted Pullups @ 20kg
1 x Weighted Pullups @ 20kg
1 x Weighted Pullups @ 20kg
3 x Weighted Pullups @ 13kg
5 x Weighted Pullups @ 10kg
7 x Strict Pullups

Then 5 rounds for time of

8 x Toes to Bar
8 x Hang Power Clean @ 95lbs/43kg
8 x Burpees

Results: Metcon 10:36

Strict Presses and T2B then Pushups, KBS, and Bent Rows

By cbroccoli | 04/07/2025 - 15:25 |06/07/2025 Full Body, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds

10 x Dumbbell Strict Press, increase weight per round
8 x Strict Toes to Bar

For time

30 x Kettlebell Swings @ 24kg
20 x Pushups
30 x Kettlebell Swings
10 x Bent Rows @ 110lbs/55kg
30 x Kettlebell Swings
10 x Bent Rows @ 110lbs/55kg
30 x Kettlebell Swings
20 x Pushups
30 x Kettlebell Swings

Results: Strict Press 10-12-14-14-14kg. Metcon 10:44.

T2B, Row and DB Front Squats

By cbroccoli | 17/06/2025 - 18:46 |21/06/2025 Light Weights, Medium (< 15 min), Triplet, W-G-M

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5 rounds, of AMRAP in 3 minutes, rest 1 minute between rounds

8 x Strict Toes to Bar
15 x Front Squats @ 93kg
Max Calorie Row

Results: Between 9 and 13 calories per rounds.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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