Category Archives: Medium (< 15 min)

< 15 minutes

Lunges and Pullups then Snatch and Row

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E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

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Part A: Every minute, on the minute, for 16 minutes:

  • Odd Minutes: 6 Push Press @ 50kg
  • Even Minute: 6 Front Squat @ 50kg

Part B:  Three sets for max reps of:

  • 60 seconds of Thrusters @ 15kg
  • 60 seconds of Dumbell Press @ 12kg per hand
  • 60 seconds of Goblet Squats @ 24kg
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Good Fran prep workout.  Part A was very hard with heavy weights but 48 reps.  Part B: 298 reps.  Max HR = 177 / Ave HR = 164.  Between the two parts I rested a good 10 minutes or so.

hr_graph_02052015

Heart Rate Graph

 

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Split Squats, Man Makers, Reverse Rows and V-Ups

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Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).

Pullups and Bench then a Core Building GWOD

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EMOM for 10 Minutes

  • Odd Minute:  5 x Weighted Pullup
  • Even Minute:  5 x Body Weight Bench Press

Then a gymnastics WOD for quality:

  • 50 Hollow Rocks
  • 1 Minute Handstand Hold
  • 50 Superman Rocks
  • 1 Minute L-Sit

Rest as necessary.

Results:  Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg.  For the L-Sit, broke it into 6 x 10sec/30sec rounds.  For the Handstand hold did 2 x 30 sec holds.