Category Archives: Medium (< 15 min)

< 15 minutes

Pullups, Tricep Extensions, Rows, Curls and Tricep Pressdowns

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5 rounds

  • 2 x Weighted Pullups @ 10kg + 5 x Strict Pullups
  • 10 x TRX Tricep Extensions

Then 3 rounds

  • 10 x TRX Reverse Rows
  • 30 second Handstand Hold

Then accumulate (split anyway you like)

  • 50 x Cable Tricep Pressdown
  • 50 x Single Ketlebell Golbet Curls @ 16kg (hold Kettlebell as if doing a Goblet Squat lower and raise in a curl)

Results: Serious pump session. Broke last part into 15-15-10-10, alternating between movements.

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

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5 rounds

  • 3 x Weighted Pullups @ 10kg
  • 5 x Weighted Situp @ 10kg

Then 12 rounds for time

  • 5 x Kettlebell Swings @ 24kg
  • 5 x Kettlebell High Pulls
  • 5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Bent Rows, Pistols and Row

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AMRAP in 4 minutes

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.