V-Ups – Fitness Managed

DB Bench and Rows then Bike, V-Ups and Pushups

By cbroccoli | 22/05/2025 - 19:24 |22/05/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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5 rounds

20 x Dumbbell Bench Press
12 x TRX/Ring Reverse Rows

Then 5 rounds for time

Bike 800m
10 x V-Ups
10 x Pushups

Results: For the Bench Press, increased weight 14kg-16kg-16kg-18kg-18kg. Metcon 13:30

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

By cbroccoli | 25/04/2025 - 17:18 |26/04/2025 Chipper, Full Body, Medium (< 15 min), Time Based, W-G-M

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Workout from Friday at CF Interlaken…

5 rounds of

10 x Back Squat
10 x Strict Pullups
20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

8 x DB Thrusters @ 12.5kg
3 x Devil Press
20 x Supermans
Row 1 minute
Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

By cbroccoli | 31/03/2025 - 07:16 |31/03/2025 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds, resting 2 minutes between rounds

10 x Deadlift (increase weight per round)
20 x Pushups

Then 5 rounds for time

21 x Kettlebell Swings @ 24kg
15 x V-Ups
9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

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

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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.

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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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