Category Archives: Medium (< 15 min)

< 15 minutes

OH Reverse Lunges then Wall Walks, Deadlifts and Squats

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Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 30kg

For time do 5 rounds of:

  • 3 x Wall Walks
  • 10 x Deadlifts @ 73kg (or Body Weight)
  • 10 x Front Rack Squats (I used my small sandbag) @ 15kg

Results:  Metcon in 11:15

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

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Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.