Name: Playbook - Simply Mander - For Time
Uploaded: 2024-01-01T19:10:20.095Z
Duration: 20 min
Description: For Time

Heather

1000m row
20 squat cleans
30 cal bike
30 thrusters

suggested weights:
beginner: 75/55
intermediate: 115/75
RX: 155/105

DB scaling options: 
1000m row
20 DB cleans
30 cal bike (30 burpees if no bike)
30 DB thrusters

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Please use discretion when attempting these complex movements! If you do not know how to complete a squat clean safely, stick to power clean!

Squat clean

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thruster

For Time

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

4 sets (intervals)

3 RFT (quick burner)

WoW, I was not expecting it to kick my ass that hardcore!

Kelsey

EMOM + Push press + Metcon

16 min AMRAP

Luciana

Heavy Snatch + Metcon

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Shelby

Anne

4 Rounds For Time

Lindsay

Strength, AMRAP & Core

Power Clean single & 8 min AMRAP

Lower body endurnace

3 Rounds for time

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

135 front squat 😍
Around 15 min for time

Kara

Front Squat + Endurance Metcon

Intervals + Power clean/running

12 min AMRAP

Hang clean + interval thruster work

So so good!!! I always feel my strongest when I do a Manders workout 💪🏽 you always deliver the best! Thank you for the workout!

Maci

Glute & Hamstrings (gym/machine)

Lower body strength & conditioning

EMOM & Helen

Lower body strength & metcon

Upper body strength, metcon & accessory

Heavy Power clean + For Time Metcon

Heavy single front squat, metcon & accessory

Upper body hypertrophy & METCON

I love this workout! But I don’t understand the rest periods between sets…the bigger compound squat sets, especially with reps to failure, should have the 2+ min breaks, not the accessory work! It makes no sense. I reverse the rest periods but newer lifters won’t know to do this.

For Time

Community

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