Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.