Category Archives: Medium (< 15 min)

< 15 minutes

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.

Back Squats plus a 30/30 Metcon

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Every 2 minutes on the minute do Back Squats as follows:

5-5-5-5-5 @ 80kg

Then for time complete:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Box Jumps
  • 30 x Snatches @ 30kg
  • 30 x Burpees
  • Row 30 calories

Results:  16:15.  The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix.  Be warned, as written it was already really hard.