Category Archives: Medium (< 15 min)

< 15 minutes

Hip Thrusts and RDLs then a KB Complex

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5 rounds work up to a heavier than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

  • Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
  • Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
  • Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.

Strict Press and Ring Pullups then HSPU, T2B, Pullups and Muscle Ups

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5 rounds of

  • 6 x Strict Press @ 50kg
  • 6 x Ring Pullups

Then the Crossfit 2024 Quarterfinals Workout 3.

6 rounds for time divided up into 3 parts (time cap 15 minutes)

Part 1: 3 rounds of

  • 10 x Handstand Pushups
  • 20 x Toes to Bar

Part 2: 2 rounds of

  • 10 x Handstand Pushups
  • 20 x Pullups

Part 3: 1 round of

  • 10 x Deficit Handstand Pushups with Yoga Blocks
  • 20 x Muscle Ups

Results: Metcon 5 rounds at time cap.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.