Category Archives: Medium (< 15 min)

< 15 minutes

Power Cleans and TRX/Ring Pushups

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Not for time do 5 sets of

  • 5 x Power Clean and Press (any type)

Increase weight each set.

Then EMOM for 9 minutes do each of the following sets.  If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed.  For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.

  • Set 1 – 1 x Power Clean @ 95lbs/43kg and 5 x TRX Pushups (TRX handles about 10-15cm off the ground, hands in the handles, feet on the floor)
  • Set 2 – 2 x Power Clean and 5 x TRX Pushups
  • Set 3 – 3 x Power Clean and 5 x TRX Pushups
  • Set 4 – 4 x Power Clean and 5 x TRX Pushups
  • Set 5 – 5 x Power Clean and 5 x TRX Pushups
  • Set 6 – 6 x Power Clean and 5 x TRX Pushups
  • Set 7 – 7 x Power Clean and 5 x TRX Pushups
  • Set 8 – 8 x Power Clean and 5 x TRX Pushups
  • Set 9 – 9 x Power Clean and 5 x TRX Pushups

Result:  For the first part got up to 130lbs.  Started with strict presses, last three needed a little push.  Second part started easy but the last set was hard enough after 17.1 yesterday.

Handstand Pushups and Pistols then Row, Thrusters and T2B

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Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Snatches and Overhead Squats, then Double Unders and other stuff

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EMOM for 10 minutes do:

  • 1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

  • 30 x Double Unders
  • 50 x KB Swings @ 24kg
  • 30 x Double Unders
  • 40 x Box Jumps
  • 30 x Double Unders
  • 30 x Situps
  • 30 x Double Unders
  • 20 x Goblet Squats @ 24kg
  • 30 x Double Unders
  • 10 x Power Snatch @ 95lbs

Results:  For the metcon finished in 11:35.

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

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Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.