Category Archives: Medium (< 15 min)

< 15 minutes

Back Squats and RFE Split Squats then Row

By | | , ,
1 Comment

4 rounds

  • 3 x Back Squat @ 90% of 1RM

Then 3 rounds of

  • 10 x Rear Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

Then for time

  • Row 3k @ Zone 2-3

Results: Back Squat 230lbs/104kg. Zone 3 for me should be between 129-155bpm (Whoop calculates it lower so I kept it at top of zone 3/low zone 4 on the Whoop activity monitor). Metcon 13:33… hard not to go faster.

Gymnastics Strength

By | | , , , ,
Comments Off on Gymnastics Strength

EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.

RDLs then Burpees, Dips and Muscle Ups

By | | , , , ,
1 Comment

5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

HSPU, T2B and Ring Rows then Halos

By | | , , , ,
1 Comment

Take 5 rounds and work up to a heavy

  • 1 x Weighted Pullup

Then AMRP in 14 minutes

  • 1 x Handstand Pushup
  • 2 x Toes to Bar
  • 2 x TRX/Ring Rows
  • 2 x HSPU
  • 4 x T2B
  • 4 x TRX/Ring Rows
  • 3 x HSPU
  • 6 x T2B
  • 6 x TRX/Ring Rows
  • etc.

Then Joeller Blades’ Death by Halos on Instagram…AMRP in 6 minutes

  • 1 x Tall Kneeling Halo
  • 1 x Half Kneeling Halo
  • 1 x Standing Halo
  • 1 x Half Kneeling Halo

Each round Halo is around clockwise plus back around counter clockwise.

Results: Weighted Pullups 10-13-20-30-32kg. Metcon 1 – 6 round plus 28 reps. Metcon 2 – 13 rounds.