Situps – 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.

Strict Press and Situps then Cluster and T2B

By cbroccoli | 27/08/2025 - 19:48 |30/08/2025 Couplet, Full Body, M-G, Medium (< 15 min), Medium Weights, Time Based

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5 rounds to work up to a heavy

3 x Strict Press
Between each round do 20 x Abmat Situps
Rest 2 minutes

Then EMOM for 10 minutes

1 x Squat Clean and Press @ 3RM from above

Then, inspired by Street Paking’s workout from Aug 15, AMRAP in 15 minutes

1 x DB Cluster @ 16kg per hand
1 x Toes to Bar
2 x DB Clusters
2 x T2B
3 x DB Custers
etc.

Results: Strict Press got up to 130lbs/59kg with rep scheme 8-5-3-3-3. Metcon 10 rounds plus 6 reps

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

By cbroccoli | 09/07/2025 - 06:54 |13/07/2025 Body Weight, EMOM, G, Long (< 20 min), Triplet, Upper Body/Arms

7 rounds

5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
Rest 1 minute
9-7-5-5-5-7-9 x Bench Press, increase weight per round
Rest 1 minute

Then EMOM for 20 minutes

3 x Strict Pullups
5 x Pushups
7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

By cbroccoli | 15/06/2025 - 07:48 |15/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

5 rounds

3 x Weighted Pullups @ 10kg
5 x Weighted Situp @ 10kg

Then 12 rounds for time

5 x Kettlebell Swings @ 24kg
5 x Kettlebell High Pulls
5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Split Squats and Situps then Bike and Ring Pullups

By cbroccoli | 29/05/2025 - 10:31 |01/06/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, M-G, Time Based

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3 rounds of

10 x RFE Split Squats per Leg @ 14kg per hand
8-10 x Weighted Situp @ 20kg

Then 3 rounds of AMRAP in 5 minutes

Bike 1600m
Max Strict Ring Pullups
Rest 3 minutes

Results: Metcon 13-13-11 Pullups.

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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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