Russian Twist – Fitness Managed

Hip Thrusts then Deadlifts and Row

By cbroccoli | 21/06/2025 - 05:45 |26/06/2025 Core, Couplet, M-W, Medium (< 15 min), Medium Weights, Time Based

2 Comments

5 rounds

8 x Hip Thrusts, increase weight per round
10 x Pike Lifts
10 x Russian Tiwst @ 5kg
Rest 2 minutes

Then AMRAP in 15 minutes

10 x Deadlift @ Heaviest weight from above
Row 500m

Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.

Pullups then KB Rows, Squats and Presses

By cbroccoli | 01/06/2025 - 16:55 |01/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W

1 Comment

EMOM for 10 minutes

3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

10 x Pike Lift
10 x Pike Lift over Kettlebell
10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

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

1 Comment

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).

Deadlifts then T2B and KBS

By cbroccoli | 19/02/2025 - 19:56 |18/03/2025 Core, Couplet, Heavy Weights, M-G, Medium (< 15 min), Time Based

Row and Back Squats

By cbroccoli | 05/11/2024 - 07:51 |05/11/2024 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

1 Comment

CF New England’s “Outkast” WOD, for time

30-24-18-12-6 Calorie Row
15-12-9-6-3 Back Squats @ 135lbs/60kg

Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)

Pike Lift over KB
Russian Tiwst @ 16kg

Results: Metcon 13:00.

Tag Archives: Russian Twist

Hip Thrusts then Deadlifts and Row

Pullups then KB Rows, Squats and Presses

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

Deadlifts then T2B and KBS

Row and Back Squats

Variance Distribution

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