Dumbbell Press – Fitness Managed

Deadlifts and HSPU then TRX Core Work

By cbroccoli | 04/05/2025 - 18:21 |05/05/2025 Core, M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

3 rounds of

7 x Heavy Deadlift
Rest 20 seconds
5 x Handstand Pushups
Rest 2 minutes

3 rounds

20 x Touch and Go Deadlifts @ 70kg
10 x Deadstop Kettlebell Swings @ 32kg
Max Unbroken Strict Dumbbell Press @ 16kg per hand
Rest 2 minutes

Then 3 rounds of

10 x TRX Knee Tuck Plus TRX Pike Press
10 x TRX Forearm Saws
30 second TRX Side Plank Left
30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

By cbroccoli | 30/04/2025 - 18:27 |05/05/2025 Body Weight, EMOM, Long (< 20 min), Lower Body/Legs, Triplet, W-G

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3 rounds of

20 x Front Squats, increase weight per round
10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
Minute 4 – 10 x Halos @ 14kg

Results: Used 55kg for the Front Squats. The Bulgarian Box Jumps worked out well with a little practice.

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).

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

By cbroccoli | 29/03/2025 - 07:19 |31/03/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms

Take 10 minutes and work on

Ring Muscle Up Transitions (see this post)

3 rounds of

5 x Weighted Ring Pullups @ 10kg
8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

6 x Burpee Pullups
6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Strict Presses then a KB Complex

By cbroccoli | 13/03/2025 - 06:13 |14/03/2025 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based, Upper Body/Arms

4 rounds of

3 x Strict Press @ 80% of 1RM

Then 10 rounds for time with a single Kettlebell (left + right = 1 round)…

1 x Kettlebell Bent Row @ 20kg
1 x Kettlebell Swing
1 x Kettlebell Clean
1 x Kettlebell Squat Clean
1 x Kettlebell Press
1 x Kettlebell Snatch
Repeat with other arm

Finisher… accumulate

50 x Floor Seated Dumbbell Strict Press @ 14kg

Results: Used 120lbs/55kg or the Presses. Metcon 7:11.

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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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