Category Archives: Medium (< 15 min)

< 15 minutes

Box Jumps, Thrusters and T2B

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3 rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 16kg (do 3 burpees every time you need to put the dumbbells down)

Results:  Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p.  Probably will redo it or something similar sometime next week.  Try it as prescribed and see how it goes.

 

Reverse Lunges and DB Presses then Thrusters and TRX Rows

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Another CFI inspired workout…

Four sets of

  • 16-20 x Reverse Lunges with Bar in Front Rack
  • Rest 90 seconds
  • 10-12 x Dumbbell Press
  • Rest 90 Seconds

Then for time

  • 40 x Sandbag Thrusters
  • 20 x TRX Reverse Rows with feet raised on bench
  • 30 x Sandbag Thrusters
  • 15 x TRX Reverse Rows
  • 20 x Sandbag Thrusters
  • 10 x TRX Reverse Rows
  • 10 x Sandbag Thrusters
  • 5 x TRX Reverse Rows

Results: LUnges 65-75-95-105lbs.  Presses 14-16-18-18kg.  Metcon 11:04

Hanging Power Cleans then a Power Clean Ladder with DUs, KBS and T2B

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Every 2 minutes for 10 minutes, increasing weight per round

  • 5 x Hanging Power Cleans

Then with the final weight from the last round, for time

  • 20 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 15 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 10 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 5 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar

Results:  Hanging Cleans 65-80-95-105-115lbs/52kg.  Power Cleans @ 115lbs, 14:27.

Deadlifts then Pushups, Deadlits and Pullups

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Take 20 Minutes and work up to a heavy

  • 1 x Deadlift

Then AMRAP in 10 minutes

  • 10 x TRX Atomic Pushups
  • 5 x Single Leg Deadlift per Leg @ 24kg
  • 5 x Strict Pullups

Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1.  Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).

Bench Press and TRX Rows then a quasi-Jackie

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5 rounds of

  • 4-6 x Bench Press
  • 8-10 x TRX Reverse Rows

Then  for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)

  • Row 500m (Rx is 1000m)
  • 50 x Thrusters with empty bar
  • 50 x Pullups (Rx is 30)

Results:  Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs).  Metcon 9:14