Category Archives: Medium (< 15 min)

< 15 minutes

Single Leg DL and Glute Bridges then DB Snatch and Burpees

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Hotel travel WOD. 

3 rounds

  • 5 x Single Leg Deadlift per Leg @ 40lbs per Hand
  • Rest 1 minutes
  • 8 x Glute Bridge with Dumbell @ 40lbs
  • Rest 2 minutes

Then for time

  • 30 x Alternating Dumbbell Snatch @ 40lbs
  • 10 x Burpees
  • 20 x Dumbbell Snatch
  • 10 x Burpees
  • 10 x Alt Dumbell Snatch
  • 10 x Burpees

Results:  Metcon 6:18

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.

Crossfit Open WOD 19.4 Modified

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Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

  • 10 x Snatch @ 65lbs
  • 10 x Burpees over the Bar

Rest 3 minutes then

  • 10 x Pullups
  • 10 x Burpees over the Bar

Results:  11:21.