Step Up – Fitness Managed

Back Squats then Row, Step Ups, V-Ups and Bent Rows

By cbroccoli | 26/03/2025 - 05:55 |27/03/2025 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

Leave a comment

5 rounds, work up to a heavy

10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

1000m Row
30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
20 x Dumbbell Bent Rows @ 14kg per hand
10 x V-Ups
1000m Row
10 x V-Ups
20 x Dumbbell Bent Rows
30 x Box Step Ups
1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Row, V-Ups, Step Ups, Pushups and Ring Rows

By cbroccoli | 11/03/2025 - 05:54 |15/03/2025 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

Row 1000m
Round 1 – Max V-Ups
Round 2 – Max Weighted Box Step Ups @ 20kg
Round 3 – Max Pushups
Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

By cbroccoli | 22/01/2025 - 06:51 |25/01/2025 Chipper, Core, Light Weights, Long (< 20 min), M-G, Tabata

3 rounds of

5 x Deficit Deadlifts @ 95% of 5RM from last time

Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)

Kettlebell Swings @ 32kg
Burpees
Dumbbell Step Ups @ 14kg per hand
Situps

Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

By cbroccoli | 01/10/2024 - 10:47 |01/10/2024 Body Weight, Full Body, Medium (< 15 min), Time Based, Triplet, W-G-M

4 rounds

3 x Pause Back Squats, increase weight per round
3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

6-8 x TRX Russian Pushups @ 10kg
3-5 x Straight Arm Pullups

Then AMRAP in 12 minutes

24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
12 x Toes to Bar
6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

Row, Deadlifts, KBS, Burpees and Step Ups

By cbroccoli | 27/08/2024 - 05:52 |01/09/2024 Chipper, Long (< 20 min), Medium Weights, W-G-M

Leave a comment

Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

Row 1000m

Immediately followed by AMRAP of

3 x Deadlift @ 220lbs/100kg
6 x Burpees
12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

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