Burpees – Page 2 – Fitness Managed

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

By cbroccoli | 22/01/2025 - 06:51 |25/01/2025 Chipper, Core, Light Weights, Long (< 20 min), M-G, Tabata

3 rounds of

5 x Deficit Deadlifts @ 95% of 5RM from last time

Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)

Kettlebell Swings @ 32kg
Burpees
Dumbbell Step Ups @ 14kg per hand
Situps

Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By cbroccoli | 06/10/2024 - 14:16 |06/10/2024 Core, Couplet, Heavy Weights, M-W, Medium (< 15 min), Time Based

5 rounds of

5 x Hip Thrusts (increase weight per round)
8 x Russian Twists @ 14kg

AMRAP in 12 minutes

3 x Deadlift @ 240lbs/110kg
2 x Burpees
3 x Deadlift
4 x Burpees
3 x Deadlift
6 x Burpees
etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Overhead Presses then Row and Burpees

By cbroccoli | 29/09/2024 - 13:48 |29/09/2024 Body Weight, Couplet, M-G, Medium (< 15 min), Task Based, Upper Body/Arms

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5 rounds

3 x Strict Press @ 95% of 3RM

Then 2 rounds of

5 x Push Press @ same weight as above

Then for time, CF New England’s ‘Landlocked’ WOD from September 16.

500 Meter Row
30 Burpees
1,000 Meter Row
30 Burpees
500 Meter Row

Results: Used 130lbs/59kg for the Presses. Metcon 14:27.

Row, Deadlifts, KBS, Burpees and Step Ups

By cbroccoli | 27/08/2024 - 05:52 |01/09/2024 Chipper, Long (< 20 min), Medium Weights, W-G-M

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

Row 1000m

Immediately followed by AMRAP of

3 x Deadlift @ 220lbs/100kg
6 x Burpees
12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

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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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