Category Archives: Medium (< 15 min)

< 15 minutes

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.

Muscle Up Practice then Cleans and Double Unders

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EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion

  • Station 1 – 5-6 x Ring Muscle Up Transitions
  • Station 2 – 5-6 x Ring Dips
  • Station 3 – 5-6 x Strict Bar Pullups

Then 5 rounds, rest 2 minutes between rounds

  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Lift off plus Squat Clean

Then  AMRAP in 12 minutes of

  • 3 x Hang Squat Clean @ 95lbs
  • 30 x Double Unders
  • 6 x Hang Squat Clean
  • 30 x Double Unders
  • 9 x Hang Squat Clean
  • etc.

Results:   For the cleans 65-95-100-105-110lbs.  Metcon, 4 rounds (round of 15) plus 3 reps.  For the transitions, had one leg straight and the other bent to push off of.  Moved the bent leg farther out to reduce the amount of assistance it could give. 

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.