Name: Playbook - Simply Mander - Upper body strength + metcon
Uploaded: 2024-04-28T21:30:07.045Z
Duration: 45 min
Description: Upper body strength + metcon

Andrew

Courtney

Kara Padilla

Meghan

Loved this one! Quick and on fire! 😅😅

Melissa Irmen

Emma

Loved this! Perfect quick one before work! Loved that metcon!

Natasha

Fun! Took me just half the time though- fyi! Good sweat

Shea

Kicked my ass…cannot wait until the next one 😅

Kate Costello

Ashley

Wow! I knew this was going to be intense but damn!

Alison

alright alright alright!!! shoulders like boulders!!!!!!! 🗿

Kaila

Melody

Love the strength and metcon together. So fun!!

Kayla Little

Great workout! Nice and quick and got a great burn!

I love these quick burners for weekends at home. Thanks Amanda!!! 🙌🏼🙌🏼🙌🏼

Ellie

Treva

Wish I could give it more than 5 stars!! That GOOD!!

Lifia

That last part def got my heart rate going!!!

Jess

Kelly

Favorite one so far. Heart rate is up there!

Feliciti

Maggie

Great work out! Almost killed me. Just getting back Into after a 6 month break. Love it

Alisha

Kaylee

I’m a new mom so I can’t always make it into the gym. This workout was perfect to do at home. It definitely got my heart rate up 🙃 just like any workout it’s as hard as you make it!

Paige Mendoza

Supersets were 🔥🤌🏼
Followed by the metcon that I pushed to try and go unbroken but caught me 🥵 and had to take a few seconds between rounds. Got the heart rate up to 178 😮‍💨 Good stuff!

Summer Ramsey

A. Superset 4 rounds:
10 DB gorilla rows
10 push-ups 

B. Superset 3 rounds: 
15 db push press 
15 bicep curls 

C. For time;
30-20-10
Kettle bell swings
10-20-30 
DB snatches 

(Preform 30 KBS, then 10 DB snatch. Then 20/20, 10/30)

A. Superset 4 rounds:
10 DB gorilla rows
10 push-ups

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset A

B. Superset 3 rounds: 
15 db push press 
15 bicep curls

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell bicep curls

Superset B

C. For time;
30-20-10
Kettle bell swings
10-20-30 
DB snatches

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

30-20-10

Upper body strength + metcon

Audra

This was a perfect one to come back to after being sick the last 2 weeks. Challenging, but I scaled a bit so it wouldn’t totally kill me lol. I’m glad to have these workouts as an option to do in our garage gym. 💪🏼

Jasmine

Cass

Full body + Metcon

Amazing WOD, went as fast as i could and my time was 11:09

Adriana

Cayla

WOW💥way harder than I thought, sweat dripping 🥵just what I needed!🔥🙌

Carol

Lower body strength + METCON

If you are short on time, this is the perfect quick burner!!!

My lungs, quads, and glutes are on fuegooooooo girl!!!! Definitely needed that to start off the weekend🤌🏼

Michele

Lower body strength + metcon

Great work out to get back into it. I hate running, but this broke the running up enough! 🤣

Alicia

That AMRAP was rough. Doing it in a boot is even harder. Great workout.

Jaime Lynn

Upper body strength + AMRAP

Callia

The AMRAP at the end was awesome. I am giving ✨sweat✨ love that for me

Miranda

Whew. My arms are jello and I’m dead. 🥵😳😆

Chest/back strength + 20 min AMRAP

Wow! Not very long, but that was killer! Just what I needed during this holiday break time.

Becky

Lower body strength + AMRAPS

Shelby

April Ray

Upper body strength + EMOM

Carolyn J

Madeline

Lower body strength + AMRAP

Wooooo shoulder boulders. I am burning! 🤘🏻

Awesome!  Added a 15 AMRAP as a finisher!  Thanks for these 🔥 workouts!!

Yesenia

Upper body strength + Bodyweight metcon

Skipped running for rowing and it killed me 😅 great workout

Sandra

I changed the running for DU and holy shit

Alex Young

Brutal. Assualt bike followed by lunges 🔥

Lyndsee

Full body METCON

I really have been enjoying all of these workouts! So much fun!

Jennifer

The 20cal bike got me (I have an air assault), so ya girl is hurtin’!!! But it was awesome!

Strength + lower body endurance

Spicy! At first I thought it was going to be a piece of cake, realized quickly that was not the case 😂💕

Hayley

Heidi Wipf

Upper body EMOM + METCON

Totally underestimated that EMOM and it kicked my butt 💪🏼💪🏼

Kylie

It has been a week since I’ve exercised bc we had COVID. Great way to get back into the groove! 😅🔥

Angela

Sarah

those swings sneak up on ya quick….damnnnnnn

Core + metcon

Sharlene

It was great! But it said 45 minutes. It only took me 19. Maybe I didn’t understand it right?

Back/posterior strength + metcon

Burbee are always hard to do . But I was able to get it done ! ✔️

I love how adaptable these workouts are! I don’t feel great today, but I just dropped my weight and was still able to get in a great sweat!

Upper body + metcon

Luciana

So good that I came back to this workout again!

Ashlee

Tanya

This was spicy! But more importantly, fun 🤗🤗

Full body strength + metcon

Perfect workout to get me going again! 🦾🫶

Jessi

Strength EMOM + full body metcon

Push/pull strength + 15 min AMRAP

Favorite workout I’ve done yet! That AMRAP at the end got me ☠️

Emily

Upper body strength & AMRAP

Getting back into CrossFit after having covid and this felt so good after 1.5 weeks off!

That was fire! 💯Thank you😅 just what I need to get me back exercising post baby

You’re f*cking killing this. Keep goinggggggg. And thanks for kicking my ass in the best way

Lindsay

Upper body + KB AMRAP

My legs 😭 but it’s so good! More booty work pleaseee

Madi

Such an awesome workout! Definitely not easy but felt so good!!

Carolyn

Had to modify quite a bit as this was my first workout back from Covid…felt good to move like this again

The kick in the butt I needed to get back into fitness after an extended break. So sweaty!

Jessica

Lower body strength + EMOM

Shoulders & running/core

Gracen Fleming

Autumn

Deadlift & 15-12-9

Backsquat + 3RFT

So good...loved the lower body pump ❤️

Lower Body strength & Metcon

Really hard, but felt great after🥵🔥

Carly

Back squat, metcon & core

Front squats + metcon

Alexandra Casi

That was a great workout! I loved the EMOM. 🔥

Upper body + EMOM

Alyssa

My arms are jello..this was tough but so good

Full body strength & conditioning

Lower body strength & conditioning

Front squats & short AMRAPS

Fany

Such a good workout. Cannot wait to beat my time next time 😤🏋🏽‍♀️🖤📌

EMOM & Helen

Upper body strength + chipper

Lower body hypertrophy + metcon (with scaling)

Upper body circuits/Core

Deadlift & Chipper

Heavy single front squat, metcon & accessory

Heavy Power clean + For Time Metcon

Upper body strength, metcon & accessory

Lower body strength & metcon

Snatch complex + AMRAP + Core

The metcon was brutal! Finished in 19minutes. Wasn’t sure I was gonna make it 🥵. Love that for me!💪🏾💪🏾💪🏾

Upper body strength + metcon

Community

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