Muscle Up – 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.

Muscle Ups, Dips, Pullups and Row

By cbroccoli | 21/08/2025 - 07:15 |21/08/2025 Body Weight, M, Medium (< 15 min), Singlet, Time Based, Uncategorized, Upper Body/Arms

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10 rounds

1 x Ring Muscle Up
3 x Ring Dips
5 x Ring Reverse Rows
Rest 1 minute

Then 3 rounds

8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

Row 50 seconds / rest 10 seconds
Row 40 seconds / rest 20 seconds
Row 30 / 30
Row 20 / 40
Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Deficit Deaflifts and Hip Thrusts then MUs

By cbroccoli | 12/01/2025 - 07:03 |13/01/2025 Body Weight, Core, G, Lower Body/Legs, Medium (< 15 min), Singlet, Task Based

3 rounds of

5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

Front Squats and Lunges then Ring MU, Step Ups and T2B

By cbroccoli | 15/12/2024 - 10:35 |15/12/2024 Body Weight, Long (< 20 min), Lower Body/Legs, Time Based, Triplet, W-G

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4 rounds of

4 x Front Squat @ 6RM weight

Then 3 rounds of

12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

3 x Ring Muscleup
12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

RMU, HSPU and KBS

By cbroccoli | 10/11/2024 - 09:09 |10/11/2024 Body Weight, Long (< 20 min), M-G, Task Based, Triplet, Upper Body/Arms

Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

2 x Ring Muscle Ups
4 x Hanstand Pushups
8 x Kettlbell Swings @ 32kg

Then accumulate

30 x Straight Arm Pullups

Then 3 rounds of

Max reps Single KB Bent Rows @ 32kg per side
Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.

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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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