Category Archives: Medium (< 15 min)

< 15 minutes

Run then a TRX Core Workout

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Run 1 Mile / 1600 Meters.

Then do 3 rounds of the following, rest as needed between rounds:

Then do one 8 round 20/10 tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Ran the 1 mile in 7 minutes (barefoot on a treadmill).  Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

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EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.