Category Archives: Medium (< 15 min)

< 15 minutes

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

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Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.