Category Archives: Medium (< 15 min)

< 15 minutes

Lunges and Pullups then Plank Tabata

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EMOM for 15 minutes, do one exercise per minute (5 rounds)

  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Left Hand @ 18kg
  • 10 x Dumbbell Overhead Reverse Lunge with Dumbbell in Right Hand
  • 8 x Strict Pullups

Then Tabata (8 rounds, 20 second work-10 second rest) of

  • Dynamic Planks

Then another Tabata

  • Side Planks (switch sides per round)

Results:

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Clusters, Burpees and Box Jumps

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Start with 3 rounds of

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Then do 3 rounds of

1.1.1 Clusters

Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.

Then for time

  • 30 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 20 x Box Jumps
  • 5 x Clusters @ 95.lbs
  • 10 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 10 x Burpees
  • 5 x Clusters @ 95lbs
  • 20 x Burpees
  • 5 x Clusters @ 95lbs
  • 30 x Burpees

Results:  For the clusters ended up with 115lbs.  For the metcon finished in 13:25.

Weighted Pullups then HR Pullups, Deadlifts, Kettlbell Swings and Handstand Pushups

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E3MOM for 12 minutes (4 rounds)

  • 3 x Weighted Pullups

Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg

  • 100 x Hand Release Pushups

Then do the following, each time you need to rest do 3 x Handstand Pushups.

  • 100 x Kettlebell Swings

Results:  For the Pushups – 9:38.  Kettlebell Swings – 6:27.

Back Squats then Double Unders, Thrusters and T2B

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Was looking for Back Squats and Double Unders and found this WOD from CF Invictus on June 25.

E2MOM for 16 minutes (8 rounds) do Back Squats

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 1 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep

Then AMRAP in 12 minutes of

  • 40 x Double Unders
  • 20 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Back Squat 115-135-155-185-205-225-235-240lbs. 4 rounds plus 59 reps.