Category Archives: Medium (< 15 min)

< 15 minutes

StC, Dips and Pullups

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Starting/ending on floor 3 rounds of

  • 3 x Skin the Cat

Then 6 rounds work up to a heavy

  • 2 x Weighted Pullups

Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)

  • 20-18-16-14-12-10-8-6-4-2 x Kipping Pullups

Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of

  • 7 x Half Dips-Top down to 90°
  • 7 x Half Dips-Bottom up to 90°
  • 7 x Full Dips
  • 7 second hold

Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.

RFE Split Squats then KB Row, Clean, Snatch and Thrusters

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3 rounds

  • 8 x Rear Foot Elevated Split Squat Left @ 24kg Kettlebell in Goblet Hold
  • Rest 30 seconds
  • 8 x Rear Foot Elevated Split Squat Right @ 24kg Kettlebell in Goblet Hold
  • Rest 1 minute

Then Joeller Blades WOD from 1 June…

AMRAP in 10 minutes with single Kettlebell, alternating sides, touch floor between each rep.

  • 1 x Kettelbell Row @ 16kg
  • 1 x Kettlebell Clean @ 16kg
  • 1 x Kettlebell Snatch @ 16kg
  • Repeat on other side

Then AMRAP in 6 minutes with 2 Kettlebells, touch floor between each round.

  • 1 x Squat Clean @ 14kg per Hand
  • 1 x Single Arm Thruster Left (one kettlebell on shoulder, one presses up)
  • 1 x Single Arm Thurster Right

Then 2 rounds without rest between

  • 10 x Pike Lift
  • 10 x Pike Lift over a Kettlebell (r+l=1rep)

Then accumulate 60 seconds

  • Pike Hold

Results: Did not count the reps on the KBs… too many. First one was challenging on the form. Second was tough on the stamina.

Weighted Pullups then Row and DB Snatch

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Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.

Handstand Work then Ring MUs, Dips, Pistol Squats and T2B

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Spend 15 minutes working on Handstands

Then inspired by the 2023 Crossfit Games Semifinal Workout #2…

AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 5 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg)
  • Max Toes to Bar

Rest 1 minute then AMRAP in 3 minutes

  • 1 x Ring Muscle Up from Floor plus Ring Dip*
  • 10 x Alternating Pistol Squats (5 per leg) (use assistance as needed… plate and/or counter weight)
  • Max Toes to Bar (break as needed)

* For the Muscle Up plus Dip…. seated on the floor do a single Ring Muscle Up followed by a single Dip, return to floor and repeat for 5 reps total.

Then EMOM for 7 minutes (21 reps total)

  • 3 x Weighted Ring Pullups @ 10kg

Results: For the hand stands did 3 rounds of 30 second holds against the wall, one 30 second frog stand and the some trys at free standing holds ((8-10 seconds max). Metcon worked out perfectly… 20-10-8 Toes to Bar each round. No issues with the Muscle Ups or Pistols using a 25lb plate under my heel.