Category Archives: Medium (< 15 min)

< 15 minutes

Front Squats and Lunges then a Kettlebell Circuit

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6 rounds of

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds of

  • 16 x Alternating Front Foot Elevated Goblet Reverse Lunge @ 24kg (total 8 per leg)
  • Rest 1 minute between rounds

Then the latest 5-Round-Circuit from Joellerblades on Instagram… 5 rounds for time using two Kettlebells

  • 16 x Alternating Kettlebell Bent Rows @ 14kg per hand
  • 8 x Kickstand Deadlift Left Leg forward @ 14kg per hand
  • 8 x Kickstand Deadlift Right foot forward @ 14kg per hand
  • 8 x Squat Clean @ 14kg per hand

Results: Used 185lbs for the Front Squat. Metcon 11:07.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.

Bench Presses and Dips then Power Cleans and V-Ups

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4 rounds of

  • 8 x Bench Press @ 75% of 2RM

Then 4 rounds of

  • 4 x High Half Dips (top of Dip to 90°)
  • 4 x Low Half Dips (bottom of Dip to 90°)
  • 4 x Full Dips
  • 4 second Hold at 90°

Then for time

  • 12 x Power Clean @ 95lbs
  • 15 x V-Ups
  • 10 x Power Clean @ 115lbs
  • 15 x V-Ups
  • 8 x Power Clean @ 125lbs
  • 15 x V-Ups
  • 6 x Power Clean @ 135lbs
  • 15 x V-Ups

Results: Used 140lbs for the Bench. Dips were hard… especially the last full dip on each round. Metcon 10:58. Tried to pick weights which could just be added in 5-10lbs increments to make it quicker on the changes. Nice one.