Run – Fitness Managed

Run then KB DL, L-Sits and Marches

By cbroccoli | 04/06/2025 - 05:40 |05/06/2025 Body Weight, Core, M, Singlet, Task Based, Very Long (>20 min)

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Warm up

Run 4k

Then 3 rounds

10 x Kickstand Deadlift @ 32kg
Rest 30 seconds
15 second L-Sit
Rest 2 minutes

Then using a single Ketttlebell

50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
Rest 1 minute
50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

Pullups, Dips and Run

By cbroccoli | 17/11/2024 - 06:59 |24/11/2024 Body Weight, Couplet, M-G, Skill, Task Based, Very Long (>20 min)

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Every 90 seconds for 10 rounds (15 minutes)

3 x Straight Arm Pullups

Then EMOM for 5 minutes

5 x Bar Facing Dips

Then EMOM for 5 minutes

5 x Russian Pushups

Then 5 rounds of

Run 400m
10 x Strict Pullups
Rest 2 minutes

Results: Metcon 23:02.

Bar MUs then C2B Pullups, Pushups and Run

By cbroccoli | 03/11/2024 - 18:57 |03/11/2024 Body Weight, M-G, Medium (< 15 min), Skill, Time Based, Triplet

Every 90 seconds for 15 rounds (22:30)

2 x Bar Muscle Ups

Then AMRAP in 15 minutes

6 x Chest to Bar Pullups
12 x Pushups
Run 100m

Results: Metcon 7 rounds plus 3 reps.

C2B Pullups then K2E, G2OH and Run

By cbroccoli | 25/02/2024 - 06:54 |02/03/2024 Body Weight, Task Based, Triplet, Very Long (>20 min), W-G-M

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Workout in the woods…

Every 2 minutes for 20 minutes

1.1.1 x Chest to Bar Pullups as High as Possible

Then accumulate

20 x Jumping Bar Muscle Ups

Then for time

40 x Knees to Elbow
40 x Sandbag Ground to Overhead @ 20kg
800m Run
30 x Knees to Elbow
30 x Sandbag Ground to Overhead
800m Run
20 x Knees to Elbow
20 x Sandbag Ground to Overhead
800m Run

Results: Metcon 35:00.

BMU then Run, Pullups and T2B

By cbroccoli | 13/10/2023 - 09:45 |14/10/2023 Body Weight, Long (< 20 min), M-G, Time Based, Triplet

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EMOM for 20 minutes

1 x Bar Muscle Up

Then for max Toes to Bar in 20 minutes

Run 400m
3 x Strict Pullups (stay on bar for T2B)
Max Unbroken T2B (once you let go of the bar the round is over)

Results: Muscle Ups were good… no chicken wings. 56 Toes to Bar.

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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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