Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press and Split Squats then Pushups and Row

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5 rounds

  • 5 x Bench Press @ 70% of 1RM
  • 8 x Front Foot Elevated Split Squat per leg @ 16kg per hand

Then 2 rounds of

  • Max Reps Foot Elevated Pushups

Finisher 2 rounds for max calories of a 20/10 Tabatta

  • Row

Results: Used 70kg for the Bench Press. Pushups 25 and 15 reps. Tabata 66 and 50 calories.

Muscle Ups and Pistols then KBS and Situps

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EMOM for 12 minutes

  • Odd Rounds – 3 x Ring Muscle Ups
  • Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)

Then for time

  • 5 x Kettlebell Swings @ 32kg
  • 50 x Abmat Situps
  • 10 x Kettlebell Swings
  • 40 x Abmat Situps
  • 15 x Kettlebell Swings
  • 30 x Abmat Situps
  • 20 x Kettlebell Swings
  • 20 x Abmat Situps
  • 25 x Kettlebell Swings
  • 10 x Abmat Situps

Results: Metcon 10:52.

Cleans and Presses then Power Cleans and Bike

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Then 3 rounds of

  • 8 x Strict Press @ 65% of 3RM from last time

Every 2 minutes for 10 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then, inspired by Crossfit’s WOD from Sept 6, for time

  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs

Results: Used 85lbs/38kg for the Strict Press. Used 120lbs/55kg for the Cleans. Metcon 12:55

Cleans then Burpee Pullups and Row

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then Every 1 minutes for 10 minutes

  • 1 x Clean First Pull Deadlifts @ 110% of 1RM

Then 3 rounds for time

  • 20 Burpee Pullups
  • 200m Row

Results: Used 115lbs/52kg for the Clean complex. Used 185lbs/85kg for the Pulls. Metcon 13:13.

Strict Press and Situps then Cluster and T2B

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5 rounds to work up to a heavy

  • 3 x Strict Press
  • Between each round do 20 x Abmat Situps
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 1 x Squat Clean and Press @ 3RM from above

Then, inspired by Street Paking’s workout from Aug 15, AMRAP in 15 minutes

  • 1 x DB Cluster @ 16kg per hand
  • 1 x Toes to Bar
  • 2 x DB Clusters
  • 2 x T2B
  • 3 x DB Custers
  • etc.

Results: Strict Press got up to 130lbs/59kg with rep scheme 8-5-3-3-3. Metcon 10 rounds plus 6 reps