AMRAP - TSF 1st non-meatheads challenge + ACTC's workouts
[B]A[/B] - As
[B]M[/B] - Many
[B]R[/B] - Rounds
[B]A[/B] - As
[B]P[/B] - Possible
It's 'Crossfit speak', a little lame but I love this sort of stuff. And reading the fellow ferners efforts many of you do an incarnation of this type of workout as well. Therefore I call challenge.
Here's the challenge and I tried it for the first time the other day. In [U]15 minutes[/U] how many rounds of the below can you do.
9 x Deadlifts (70kg)
12 x Pushups
15 x Box (or bench) jumps
Complete that and that's one round.
Here's a link to how to do each. The pushups are not normal pushups they are chest touch, hands raised, pushup to full arm extension type thingees - just watch the demo before I confuse you anymore (about 6:48 in for the pushups, but the whole workout is explained)
So my first crack at I got 7 rounds + 7 deadlifts.
Have a drink bottle towel and bucket close by.....
Hooroo last edited by
Nuts I would be keen for that but don't have that type of weight at home. Biggest I have is two 10kg dumbells.
Finally flicked the Cigs and have really been enjoying my fitness. Dropped 10kg in 8 weeks so far
[quote name='Hooroo']Nuts I would be keen for that but don't have that type of weight at home. Biggest I have is two 10kg dumbells.
Finally flicked the Cigs and have really been enjoying my fitness. Dropped 10kg in 8 weeks so far[/QUOTE]
Awesome stuff Hooroo, particularly on the cigs.
MN5 last edited by
Looks an absolute piece of piss on paper, I've got no probs with deadlifting that amount or busting out the push ups but then you could say the same about climbing a hill, it's fucken easy too until the burn sets in !!!!!
Quite keen to give this sucker a go.
Wairau last edited by
I'm a bit offtopic, sorry...
Here's something funny, he barely gets the top of his head to the bar :
My latest level in pull ups is 25/25/22/22/6 (the extra 6 was just to hit the 100). Not sure of the time.
I don't quite fully extend downwards to protect my shoulders (the last 20 degrees to straight arm adds a bit of stress and leverage on the joint). But I do go chest (or front of shoulders?) to bar. And I don't kipp, most of them are with a still body, maybe the last 4 I swing a little, but not kipping.
Aiming for 4 sets of 30.
[quote name='MN5']Looks an absolute piece of piss on paper, I've got no probs with deadlifting that amount or busting out the push ups but then you could say the same about climbing a hill, it's fucken easy too until the burn sets in !!!!!
Quite keen to give this sucker a go.[/QUOTE]
Hmm, i thought the same at first, but ACT's 7 rounds is 63 deadlifts and 84 chest touch push ups in 15 minutes. Will be tough by the end i reckon.
Will give it a nudge and report results.
Made it to 6 rounds exactly. ACT you're a beast.
Have a bit of a cold ATM so i might not have been at peak performance. Will have another crack in the next week or so.
Had another crack at it again first thing this morning. Didn't have the greatest sleep last night so 7:15am at the gym was feeling a little lethargic. So extra long stretch beforehand to loosen and warm up.
Started off quite well but towards the end of round 5 was sucking it up. But I hadn't looked at the watch up until then and didn't realise how much time I had left so started to push things
Finished up with 7 rounds + 9 DL +12 pushups. Still had 3 seconds to go after I got up from the last pushup, looked at the box to jump and said NO WAY.
Very happy with the progress. My goal is to get 10 rounds by Aug/Sep
Flew into Melb at 10pm on Weds night, had a shocker of a sleep, but went to the gym at 7am on Thurs morning. Not a great session and only got 7 rounds + 2 deadlifts.
With about 3 mins to go one of the personal trainers from the gym saw what I was doing and came over and started doing the whole Crossfit rahrah. Yelling at me come on, three more, get up, keep going. I tell ya I don't think I would have got to 7 rounds without it.
BTW played in a basketball tourney over the last 2 days. Got done in the semis, so played 5 games in 2 days. Body feels good and the explosive stuff I've been doing at the gym made a huge difference.
I almost did it, you know that gut wrenching feeling when all you wanna do is lean over the bin and gag. But no, not today, maybe another time. The term "bust a gut" is very apt...
This morning busted out 8 rounds + 5 deadlifts. Chest was pumping, sucking in the big ones but felt great. however I'm beginning to think my goal of 10 rounds is just a tad ambitious
Will be busting out the AMRAP tomorrow.
On Saturday after some cleans and front squats I did a circuit for time.
10 lengths of shuttle run (25m)
8 shuttle runs
and so on going down by 2 and then when I get to 2, after that go back up to 4, then 6, then 8 and finish with 10.
12:42 first time up.
Next week I'll try and again and the goal will be to cut 20 seconds off that time.
Started my workout with some power cleans 5x60kgs for 3 sets, then a minute rest and into a 5x5 Bear workout @50kgs
After that did some incline DB press (8x25kg) superset with 1min skipping variations, rest for 30sec and repeat
Then intervals on the treadmill and 10 mins on the bike for distance (6.2kms)
Workout log over the last few sessions
Kirwan's WOD which did a bit on the old forearms as I'd never done a WOD with all complexes being with the barbell
Yesterday got to the gym after work at 8:20pm and the gym closes at 9:00pm so did something I call the "100 split" after some warmup work. Barbell bench press 10x60kg and barbell squats 10x40kg with no rest and repeat 5 times. So 100 kg weights total and 100 reps all up. Then did interval running for 15mins
Today did DB incline press 8x27.5kg superset with Bulgarian split squat with 12.5kg DBs in the hands. Then a circuit of lying Kettlebell press (24kg), Kettlebel single arm swings, sprint on treadmill for 1min repeat as many times in 10 mins. Finish the work out with farmers walk with 32.5kg DBs superset with Tricep and Bicep stuff
The bits that are really missing from workout are the cardio things you do. I'm starting to notice that's where I'm falling down now. That 100 split sounds fun, I've not done bench press in years.
[quote name='Kirwan']The bits that are really missing from workout are the cardio things you do. I'm starting to notice that's where I'm falling down now. That 100 split sounds fun, I've not done bench press in years.[/QUOTE]
The cardio stuff I do is for two reasons - the sprinting in the circuits and the interval assists with building explosiveness which is good for both basketball and touch, and the interval running I've found helps with burning higher number of calories and the science around it is pretty sound.
Intervals are amazing fitness builders. And if you want to go to the extreme, Tabata intervals can't be equalled.
20 seconds of all out effort, followed by
10 seconds rest
= 1 round
Repeat for a total of 8 rounds.
Try these with burpees, sprints, squats, rope skipping, or any exercise that involves large muscle groups. Tabata Burpees truly suck in ways that cannot be properly articulated with words alone.
For these, you need a decent stopwatch or even better, an interval timer. I use something called a Gym Boss, which is a type of timer that is specifically designed for interval training.
I got murdered by tabata air squats a while ago, legs were complete jelly. Perverse amount of fun.
Last Saturday did workout AMRAP in 15mins
12 deads @75
It was my rowing that really stuffed me in terms of time.
Today went at lunchtime - did a thruster Tabata that I lost count of how many reps I did in total. I did it for 15 rounds (7:30mins) in total.
After that did some circuit work with squat variations and pushup/dumbbell row variations.
Finished with some intervals on the bike.
Hey, pretty similar to mine today. But you did two extra rounds, nice.
What was the weight for the thruster?
[quote name='Kirwan']Hey, pretty similar to mine today. But you did two extra rounds, nice.
What was the weight for the thruster?[/QUOTE]
35kg. I was keen to do it at 40kg but I hadn't done Tabata with thrusters so went for 35.
I had to 50 Thrusters the other day, I think at 40kg, and it was going swimmingly until about 20ish then I hit a wall. Hate to think what tabata thrusters would be like.
Sat - started out with some squats. Best was 5x90. Wasn't game to go beyond that weight without a spotter.
Then into two different circuits
5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43
AMRAP 12mins - 1min sprinting treadie, 20x alt lying KB press@24kg
5 rounds + sprint + 11 press
Last night - didnt go to the gym but at home at 8:30pm did workout. warmup then 50/50 air squats/pushups no rest. Then into 3 rounds 10x 1 arm db shoulder firstname.lastname@example.org, 20x DB squat thrusters.
Out on the street for run for 400m medium pace. Then did intervals basically went from street light post to post sprint/walk. It was freezing cold last night. Felt good though
[QUOTE]5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43[/QUOTE]
That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again.
[quote name='Kirwan']That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again.[/QUOTE]
Cheers. Felt really good going into the workout on Saturday. I did however forget the 1 x Starfish upon completion
I rested about 3mins in between the two mini workouts.
I try to mix it up on days similar to you Kirwan, lifting first up and then a WOD/AMRAP/Circuit. On other days, just warmup and then into the circuits etc.
Early morning workout today. Plenty of stretching and warmup activity to get things going.
Push press lifting then set the watch at 15mins to do: 30x BB thrusters, 500m row. Was a struggle but first attempt totals were 66 thrusters and 1K row.
Followed that up with some DB bench press and BW Bulgarian split squats.
Stretching and planks to finish things up