Category Archives: Medium (< 15 min)

< 15 minutes

Glute Bridges and Knee Tucks then Deadlifts and Toes to Bar

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3 rounds

  • 10 x Glute Bridges with feet on Fitness Ball/Medicine Ball
  • 10 x TRX Knee Tucks

Every 2 minutes for 10 minutes

  • 6-8 x Single Leg Deadlift per Leg @ 32kg

AMRAP in 12 minutes

  • 3 x Deadlifts @ 185lbs
  • 3 x Toes to Bar
  • 6 x Deadlifts
  • 6 x Toes to Bar
  • 9 x Deadlifts
  • 9 x Toes to Bar
  • etc. until time runs out

Results: Metcon 5 rounds plus 10 reps.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Handstand Walks then Deadlifts and HSPU

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3 rounds of

  • 5 x Plate Walks (L+R up/down is one rep)

Then take 15 minutes to work on Handstand Walk.

Then 4 sets of

  • Set 1 – 5 x Deadlift @ 45%
  • Set 2 – 5 x Deadlift @ 55%
  • Set 3 – 5 x Deadlift @ 65%
  • Set 4 – 5 x Deadlift @ 70%

Then EMOM for 15 minutes

  • 1 x Deadlift @ 75%
  • 3 x Handstand Pushups

Results: 1 RM DL is 300lbs so used 135-165-195-210lbs for the first deadlift part, and 225lbs for the final part.

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.