Category Archives: Medium (< 15 min)

< 15 minutes

Squat Cleans then Pullups, Burpees, Squat Cleans and Run

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E2MOM for 16 minutes

3 x Hang Squat Clean

Then AMRAP in 12 minutes

  • 12 x Pullups
  • 8 x Bar Hop Burpees
  • 4 x Squat Cleans @ 95lbs
  • Run 200m

Results:  For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps).  Metcon 3 rounds plus 21 reps.

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

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Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!

Deadlifts then Snatches, Pullups and DUs

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Every 3 minutes, for 18 minutes (6 sets)

  • Set 1 – 5 x Deadlift @ 200lbs
  • Set 2 – 4 x Deadlift @ 220lbs/100kg
  • Set 3 – 3 x Deadlift @ 240lbs/110kg
  • Set 4 – 2 x Deadlift @ 255lbs/115kg
  • Set 5 – 2 x Deadlift @ 265lbs/120kg
  • Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

  • 60 x Double-Unders
  • 30 x  Snatches @ 65lbs/30kg
  • 30 x Pull-Ups
  • 40 x Double-Unders
  • 20 x  Snatches
  • 20 x Pull-Ups
  • 20 x Double-Unders
  • 10 x Snatches
  • 10 x Pull-Ups

Results:  For the Metcon 14:36.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.