Category Archives: Medium (< 15 min)

< 15 minutes

Max Heart Rate Test

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Thought I should test to see what my real max heart rate might be and adjust my Whoop accordingly.

4 rounds of 2 minutes on, 1 minute rest

  • Row @ max effort

Results: Got up to 169 which was not what I expected since I hit 177 earlier in the week when running some hills. Not a test I want to repeat again soon! Side note… on my second round finished 500m in 1:46.

Split Squats then Lunges and Burpees

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

5 rounds for time

  • 18 x Overhead Barbell Lunges @ 20kg (total, 9 per leg)
  • 21 x Burpees

Results: Metcon 14:16

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.

Power Cleans and Kettlebells

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Every 2 minutes for 10 minutes

  • 1 x High Hang Power Clean @ 65% of 2RM
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.

  • 1 x Single Arm Kettlebell Swing @ 20kg
  • 1 x Single Kettlebell High Pull
  • 1 x Single Kettlebell Snatch
  • 2 x Overhead Reverse Lunges (1 per leg)

Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀