Light Weights – Fitness Managed

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.

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Row, Burpees and KB Snatch

By cbroccoli | 06/05/2025 - 07:48 |06/05/2025 Light Weights, Long (< 20 min), Task Based, Triplet, W-G-M

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Cash in

Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

By cbroccoli | 14/04/2025 - 07:10 |16/04/2025 Chipper, Light Weights, Medium (< 15 min), Task Based, Upper Body/Arms, W-G

3 rounds of

10 x Bench Press (increase weight per round)
Rest 20 seconds
10 x Kickstand Deadlift per Side @ 32kg
Rest 2 mintues

Then EMOM for 10 minutes

1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
Rest 2 minutes
30 x Weighted Situps @ 10kg plate
Rest 2 minutes
30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
Rest 2 minutes
50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
Ret 2 minutes
50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

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