Category Archives: Medium (< 15 min)

< 15 minutes

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Pullups
  • 4 x Strict Pullups @ 10kg
  • 2 x Strict Pullup @ 20kg
  • 2 x Strict Pullup @ 20kg
  • 4 x Strict Pullups @ 10kg
  • 6 x Strict Pullups

Then 3 rounds for time

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows
  • Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

  • Minute 1 – 15 Second L-Sit
  • Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
  • Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Power Snatch, Thrusters and Burpees

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Street Parking Vault WOD from Jan 5.

AMRAP in 13 minutes for total Bupees…

Buy in: 3 rounds of

  • 20 x Power Snatch @ 65lbs
  • 20 x Thrusters @ 65lbs

Then in remaining time

  • Max Burpees

Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.

Deficit Deaflifts and Hip Thrusts then MUs

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3 rounds of

  • 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

  • 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

  • 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

Bench Press then Dips and a TRX Core Circuit

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3 rounds of

  • 3 x Bench Press @ 5-10lbs heavier than on 16.12.2024

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Dips

Then 4 rounds of

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (l+1=1 rep)
  • 30 second TRX Plank Hold (drop to forearms)
  • Rest as needed

Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.