Barbell Rows – Fitness Managed

DL, Back Squat, S2OH, Bent Rows

By cbroccoli | 05/08/2025 - 18:37 |05/08/2025 Chipper, Light Weights, Long (< 20 min), Task Based, W

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10 rounds for time

5 x Deadlift @ 95lbs
5 x Barbell Bent Rows
5 x Shoulder to Overhead
5 x Back Squats
Rest 1 minute

Results: 17:51.

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.

Bent Rows, Pistols and Row

By cbroccoli | 12/06/2025 - 06:18 |13/06/2025 Full Body, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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AMRAP in 4 minutes

8 x Barbell Rows @ 120lbs/55kg
8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

8 x Barbell Rows @ 120lbs/55kg
8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.

DLs and Pike Lifts then DLs, Bent Rows and K2B

By cbroccoli | 25/05/2025 - 14:34 |25/05/2025 Core, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

Every 2 minutes for 12 minutes

3 x Deadlift @ 120kg/265lbs
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

16 x RDL plus Bent Rows @ 95lbs/43kg
8 x Knees to Elbow
8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

T2B, Pushups, Bent Rows and Back Squats

By cbroccoli | 08/05/2025 - 06:41 |08/05/2025 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G

For time

10 x Strict Toes to Bar
20 x Barbell Bent Rows @ 50kg/110lbs
30 x Back Squats @ 50kg/110lbs
40 x Pushups
30 x Back Squats
20 x Barbell Bent Rows
10 x Strict Toes to Bar

Results: Just a quick one today… 11:00.

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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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