Category Archives: Medium (< 15 min)

< 15 minutes

Split Squats and Waiter Carry then Front Squats, Pullups and Pushups

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4 rounds

  • 8 x Split Squats (4 per leg)
  • Rest 30 seconds
  • 15m Single Arm Waiter Carry @ 24kg Left Arm
  • 15m Single Arm Waiter Carry @ 24kg Right Arm
  • Rest 90 seconds

Then 8 rounds for time

  • 5 x Front Squats @ 135lbs
  • 5 x Strict Pullups
  • 10 x Ring Pushups

Results:  Split Squats 65-80-95-115lbs.  AMRAP in 14:18.

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

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3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

Gymnastics Progressions then DT (Deadlifts, Power Cleans and Push Press)

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Note:  The Metcon is  a good follow on to yesterday’s workout.  So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.

Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…

  • Handstand hold
  • False Grip Ring Rows

Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Cleans @ 95lbs
  • 6 x Push Press @ 95lbs

Results:  For the Metcon 9:30 (killed my forearms).  Maybe we’ll try again later in the year and see if we can beat this time…

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Deadlifts and L-Sit then KBS, Situps and Handstand Pushups

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6 rounds of

  • 3 x Deadlift
  • Rest 30 seconds
  • 30 second cumulated L-Sit (break up as needed)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 21 x Kettlebll Swings
  • 15 x Situps
  • 9 x Handstand Pushups

Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs).  L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds.  AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).