Category Archives: Medium (< 15 min)

< 15 minutes

RFE Split Squats then Row, Russian Twists and Power Snatches

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3 rounds of

  • 3 x Zombie Squats @50kg

4 rounds to work up to a heavy (heavier than last time)

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 15 minutes of

  • 15 Calorie Row
  • 15 x Russian Twists Sitting on Rower @ 14kg (l+r=1 rep)
  • 15 x Hang Power Snatch @ 45lbs

Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.

DUs then Pullups, Bench Press and Bike

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Buy in

  • 200 x Double Unders

Then every 3 minutes for 15 minutes

  • 8 x Strict Pullups
  • 8 x Bench Press
  • Max Distance Bike

Cash out/cool down

Continue Bike for a total of 5km (including the first part).

Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.