Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts and Burpees

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3 sets of the following

  • 3 x Bicycles (L+R=1)
  • 3 x Knee Tucks
  • Repeat for 3 rounds

Rest as needed between sets.

Then 6 sets of Deadlifts

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 – 1 x Deadlifts @ 85%
  • Set 4 – 5 x Deadlifts @ 75%
  • Set 5 – 3 x Deadlifts @ 85%
  • Set 6 – 1 x Deadlifts @ 95%

Then the “Down Up” WOD from Wodapalooza.

5 rounds of the down and back ladder 12-9-6-9-12 of

  • Deadlifts @ 225lbs
  • Bar Facing Burpees

Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!

Handstand Walks then Pullups, Clean and Jerk, Toes to Bar and Snatch

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EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 10 x Med Ball Knee Raises from Parallel Bar @ 4kg

Then take 15 minutes and practice handstand walks.

Then based on the 2020 “Nine Lives” WOD from Wodapalooza.

For total Clean and Jerks, EMOM for 6 minutes

  • 9 x Pullups
  • Max Clean and Jerk in remaining time @ 110lbs

Rest 2 minutes then

For total Power Snatch, EMOM for 6 minutes

  • 9 x Toes to Bar
  • Max Power Snatch in remaining time @ 75lbs

Results: Deceptively difficult WOD considering 6×9=54 Pullups and Toes to Bar each! Total C&J – 18, Total Snatch – 20.

Hotel Dumbbell Complex

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Another Hotel WOD.

3 sets of the following (total of 9 rounds), rest as needed between sets.

  • 3 x Stability Ball Knee Tucks
  • 3 x Stability Ball Side Knee Tucks Left
  • 3 x Stability Ball Side Knee Tucks Right
  • Repeat for 3 rounds

AMRAP in 12 minutes of the following complex

  • 3 x Single Dumbbell Power Clean Left @ 50lbs
  • 3 x Single Dumbbell Push Press Left
  • 3 x Single Dumbbell Overhead Reverse Lunge Left (r+l = 2 reps)
  • 3 x Single Dumbbell Snatch Left
  • Immediately repeat right
  • Repeat for 3 rounds
  • 9 x Burpees

For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.

Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.

Bench Press then KBS, Row, Dips and Deadlifts

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.

Core Work then OHS and a Pair of Tabatas

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Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.