Category Archives: Medium (< 15 min)

< 15 minutes

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Deadlifts and Dips then a Kettlebell EMOM

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Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.

Deadlifts and L-Sit the HPC, Front Squats and V-Ups

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Take 5 rounds, working up to a heavy deadlift…

  • 4 x Deadlift (try and get heavier than 5RM from last time)
  • 30 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then 3 rounds for time

  • 6 x Hang Power Clean @ 115lbs
  • 12 x Front Squat
  • 18 x V-Ups

Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).