Planks – Page 6 – Fitness Managed

Just the Basics

By cbroccoli | 06/12/2017 - 19:51 |06/12/2017 Body Weight, Chipper, EMOM, G

Comments Off

EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.

2-4-6-8… x Strict Pullups

Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:

4-8-12… x Dips

Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:

4-8-12… x V-Ups

Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:

5-10-15… x Air Squat

Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating

Hollow Hold
Superman Hold

Then do one Tabata (8 rounds, 45 second work, 15 second rest) of

Plank

Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

By cbroccoli | 31/08/2017 - 08:05 |01/09/2017 Body Weight, M-G, Medium (< 15 min), Time Based, Triplet

First do 5 rounds of

3 x Bench Press
Rest 20 seconds
5 x Bent Dumbbell Rows @ 24kg
Rest 2 minutes

Then AMRAP in 7 minutes of

7 x Goblet Squats @ 24lbs
7 x Toes to Bar
35 x Double Unders

Then EMOM for 10 minutes do alternating

Odd minutes – 30 second Plank
Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results: For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though). AMRAP 5 rounds plus 7 reps.

Deadlift and Bench Press then Core Work

By cbroccoli | 21/02/2017 - 19:42 |01/03/2017 G, Tabata, Task Based, W

Not for time do Deadlifts:

Set 1 – 5 x @ 50% of max
Set 2 – 5 x @ 60%
Set 3 – 3 x @ 70%
Set 4 – 3 x @ 80%
Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

Set 1 – 5x
Set 2 – 5x
Set 3 – 3x
Set 4 – 3x
Set 5 – 2x
Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

Tabata 1 – Alternating Hollow Hold/Superman Hold
Tabata 2 – Plank Hold

Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.

Search for:
About

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.
Calendar
May 2025

M T W T F S S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

« Apr
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta