Category Archives: Medium (< 15 min)

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Weekend Workout 14.9.2014

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Back Squats

5-5-5-5-5 @ 70kg

For time complete the following:

  • 5 x Deadlifts @ 100kg
  • 9 x Wall Balls @ 10kg
  • 9 x Box Jumps
  • 9 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 15 x Wall Balls
  • 15 x Box Jumps
  • 15 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 9 x Wall Balls
  • 9 x Box Jumps
  • 9 x Toes to Bar

Clean and Dip

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Bench Press

5-5-5-5-5 @ 73kg

For time perform the following:

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

Result: For the METCON it took – 8:15

100 Kettlebell Swings with Dips and Pullups

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Practice Double Unders

Push Press

  • 5 @ 30kg
  • 5 @ 40kg
  • 1-1-1-1-1 @ 60kg

For time do 100 Kettlebell swings.  EMOM stop and do 5 Dips and 3 Pullups.

Result:  For the WOD part I started with different variations until I settled on what was above.  For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells.  I tried only pullups but had the same problem.  The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.

Total rounds this time was 13.