Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts, Mountain Climbers and Kettlebell Swings

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4 rounds of

  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 30 seconds
  • 8 x Single Leg Deadlift Right
  • Rest 60 seconds

This one was inspired by Street Parking’s “Pyramids of Giza” Vault WOD…

For total time over all 3 parts

  • 40 x Mountain Climbers (r+l=1 rep)
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 40 x Deadlift @ 185lbs
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Results: Metcon 13:41

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.

Strict Press then Devil Presses and Step Ups

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4 rounds of

  • 6 x Strict Press @ 80% of 3RM

Then AMRAP in 12 minutes

  • 3 x Devil Press @ 18kg per Hand
  • 20 x Alternating Reverse Lunge to Step Ups (10 per leg) @ Bodyweight

Results: Used 115lbs for the Strict Press. Went much better this time… got all 4 rounds in. Heavy Devil Presses since it is only 3 reps 😀. Metcon 6 rounds exactly. Not as challenging as I thought it would be, next time add weight to the step up or go lighter on the Devil Press and increase to 6 reps.