Category Archives: Medium (< 15 min)

< 15 minutes

Dumbbell Snatches and Buprees plus Rowing and Pushups

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Part A: EMOM for 10 minutes do the following:

  • Even Minute, 5 x Dumbbell Snatch Right Hand @ 26kg
  • Odd Minute, 5 x Dumbbell Snatch Left Hand @ 26kg

Part B: Then for time do 5 rounds of:

  • 20 x Claorie Row
  • 20 x Pushups

Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.

Results:  Forgot to start my watch for Part B so no idea how long it took.  For Part C – 8:50.

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

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First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Deadlifts and Toes to Bar then AMRAP of Cleans, Pullups and Pushups

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EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):

  • 5 x Single Leg Deadlifts @ 45kg

Then EMOM for 5 minutes do:

  • 8 x Toes to Bar

Complete as many rounds and reps as possible in 8 minutes of:

  • 5 x Hang Power Clean @ 45kg
  • 10 x Pull-Ups
  • 15 x Hand-Release Push-Ups

Results:  For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.

Annie then Kettlebells, Push Press and Russian Twists

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First warm up with Annie – for time do 50-40-30-20-10 of:

  • Double Unders
  • Situps

Then do an AMRAP in 15 minutes of:

  • 30 x Kettlebell Swings
  • 20 x Dumbbell Push Press @ 14kg per hand
  • 10 x Russian Twist @ 8kg

Results:  Annie – 8:36.  AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.