Category Archives: Medium (< 15 min)

< 15 minutes

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Double Unders, Clean and Jerk, then AMRAP of HS Pushups, G2OH and Step Ups

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I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina.  I noticed that if I don’t do high volume  double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts.  Will also help to work on form when you can focus on just the one exercise.

Part A: For highest set of unbroken reps do 3 rounds of:

  • 100 x Double Unders
  • Rest 60 seconds

Part B: Then do 3 rounds of

  • 1.1.1.1.1 x Clean and Jerk @ 80% of strict press max (rest 10 seconds between reps)

Part C: Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Sandbag (30lbs/15kg) Ground to Overhead
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Left Shoulder
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Right Shoulder

Results:  Part A got 100 unbroken in the second round :).   For part B used 115lbs/52kg which was not too heavy and was good for practicing form.  For part C did 6 rounds plus 16 reps.

Back Squats then TRX Rows, Dips and Box Jumps

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Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Deadlifts, Handstand Pushups and L-Sits

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Take 25 minutes and work on handstands

  • Press to Headstand
  • Kickup to Handstand
  • Handstand Plate Walks

Then do 5 rounds of

  • 15 second L-Sit Hold
  • Rest 45 seconds

Then do 21-15-9 of (Diane):

  • Deadlifts @ 185lbs
  • Handstand Pushups

Results:  Slight improvement with the handstands, platewalks were more stable, kickups more controlled.  L-sits still need work.  For Diane finished in 9:42.  Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).