Heavy Weights – Fitness Managed

Muscle Ups and Pistols then KBS and Situps

By cbroccoli | 09/09/2025 - 18:44 |09/09/2025 Couplet, Full Body, Heavy Weights, M-G, Medium (< 15 min), Task Based

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EMOM for 12 minutes

Odd Rounds – 3 x Ring Muscle Ups
Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)

Then for time

5 x Kettlebell Swings @ 32kg
50 x Abmat Situps
10 x Kettlebell Swings
40 x Abmat Situps
15 x Kettlebell Swings
30 x Abmat Situps
20 x Kettlebell Swings
20 x Abmat Situps
25 x Kettlebell Swings
10 x Abmat Situps

Results: Metcon 10:52.

Hips Thrusts then KB Swings and Bike

By cbroccoli | 05/06/2025 - 06:22 |13/06/2025 Couplet, Full Body, Heavy Weights, Long (< 20 min), M, Task Based

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5 rounds

10 x Hip Thrusts, increase weight per round
8 x Strict Pullups

Then 10 rounds for time

20-18-16…6-4-2 x Kettlebell Swings @ 32kg
400m Bike

Results: Hip Thrusts… started at 43kg, ended at 70kg. Metcon 17:42.

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

Bike, Bent Rows and Pushups

By cbroccoli | 23/04/2025 - 17:07 |26/04/2025 Heavy Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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AMRAP in 4 minutes

25 x Barbell Bent Rows @ 98lbs/45kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

20 x Bent Rows @ 110lbs/50kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

15 x Bent Rows @ 120lbs/55kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

10 x Bent Rows @ 135lbs/60kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

5 x Bent Rows @ 145lbs/65kg
25 x Hand Release Pushups
Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Power Cleans and Thrusters

By cbroccoli | 02/04/2025 - 07:15 |02/04/2025 Couplet, Heavy Weights, M-W, Medium (< 15 min), Task Based

4 rounds for time, rest minimun of 1 minute between rounds.

Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

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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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