Category Archives: Medium (< 15 min)

< 15 minutes

Back Squats then Pullups and Kettlebell Swings

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Every 2 minutes for 10 minutes  (5 rounds) do

  • 3 x Back Squats

Then using the final weight from the first part, EMOM for 10 minutes

  • 1 x Back Squat @ final weight from the last part

Then every 2 minutes for 6 minutes (3 rounds)

  • 21 x Kettlebell Swings @ 24kg
  • 12 x Pullups

Results:  For the back squats, the final weight I used was 200lbs.

Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

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Taken from the CF Invictus workout from November 3.

Warm up with

  • 3 x Turkish Getups per Arm @ 14kg

Then four sets of

  • 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
  • Rest 30 Seconds
  • 8 x TRX Reverse Rows
  • Rest 2 minutes

Then AMRAP in 10 minutes of

  • 10 x Push Press @ 65lbs
  • 10 x Overhead Reverse Lung @ 65lbs
  • 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

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5 rounds of

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Dumbbell Bent Rows @21kg
  • Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

  • 10 x Push Press @ 115lbs
  • 20 x Toes to Bar
  • 40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

 

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.