Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

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Today’s workout a Crossfit Interlaken…

5 rounds

  • 3 x Deadlift (increase weight)
  • 5 x Seated Dumbbell Press @ 17.5kg
  • 10 x Paloff Press per side

Then AMRAP in 12 minutes

  • 20 x American Kettlebell Swings @ 24kg
  • 12 x Kettlebell Pull Through @ 20kg
  • 12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

Squats and Pullups then Row, Step Ups and Pushups

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4 rounds

  • 3 x Front Squat @ 85% of 1RM
  • 6 x Back Squat @ same weight as above
  • 10 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • Row 500m
  • 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
  • 15 x Pushups

Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.

Landmines and Pushups then a KB EMOM

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4 rounds

  • 5 x Single Arm Landmine Reverse Lunge (increase weight per round)
  • 8 x Foot Elevated Pike Pushups

Then EMOM for 14 minutes, alternating sides per minute (7 rounds on left / 7 rounds on right total)

  • 4 x Single Kettlebell Swings @ 20kg
  • 4 x Single Kettlebell Gunslingers
  • 4 x Single Kettlebell Cleans
  • 4 x Single Kettlebell Thruster

Results: Landmines 25-50-60-65lbs/31kg. EMOM took around 35-40 seconds per round to complete the work, so 20 seconds rest.

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.