Category Archives: Medium (< 15 min)

< 15 minutes

Benchpress and T2B then Dips and Cleans

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Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):

  • 6 – 8 x Body Weight Bench Press
  • Rest 30 seconds
  • Max reps Toes to Bar
  • Rest 3 Minutes

Then for time perform the following:

  • 10 x Dips
  • 1 x Dumbbell Clean @ 16kg per hand
  • 9 x Dips
  • 2 x Dumbbell Clean @ 16kg per hand
  • 8 x Dips
  • 3 x Dumbbell Clean @ 16kg per hand
  • 7 x Dips
  • 4 x Dumbbell Clean @ 16kg per hand
  • 6 x Dips
  • 5 x Dumbbell Clean @ 16kg per hand
  • 5 x Dips
  • 6 x Dumbbell Clean @ 16kg per hand
  • 4 x Dips
  • 7 x Dumbbell Clean @ 16kg per hand
  • 3 x Dips
  • 8 x Dumbbell Clean @ 16kg per hand
  • 2 x Dips
  • 9 x Dumbbell Clean @ 16kg per hand
  • 1 x Dips
  • 10 x Dumbbell Clean @ 16kg per hand

Result: For the strength part did 15-10-10 T2B.  For the METCON it took – 10:15 (8:15 in Sept 2014).  I started with squat cleans and at the 7 rep round switched to just hanging cleans.  Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).

 

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

EMOM Hand Stand Work plus SDHP, Dips and Situps

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Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.

Cleans and Squats, then DUs, Kettlebell Swings and T2B

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Every 2 minutes for 20 Minutes do:

  • 1 x Clean
  • 1 x Hanging Clean
  • 1 x Front Squat

Then complete 3 rounds for time of:

  • 100 x Double Unders
  • 21 x Kettlebell Swings
  • 12 x Strict Toes to Bar

Results:  For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.