Category Archives: Medium (< 15 min)

< 15 minutes

Power Cleans and Thrusters

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4 rounds for time, rest minimun of 1 minute between rounds.

  • Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
  • Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
  • Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
  • Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

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5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

  • 5 x Weighted Ring Pullups @ 10kg
  • 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Bench Press then Bike and DL

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5 rounds of

  • 2 x Bench Press @ 90% of 1RM

Then 2 rounds of

  • 10 x Bench Press @ 60% of 1RM

Then for time

  • Bike 1k
  • 35 x Deadlifts @ 200lbs/91kg
  • Bike 1k

Results: Started with 200lbs/90kg for the Bench Press but dropped to 90lbs/86kg after I failed after 1 rep in round 3 with the higher weight… even resting 3 minutes between rounds. Metcon 10:29.

Strict Presses then a KB Complex

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4 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then 10 rounds for time with a single Kettlebell (left + right = 1 round)…

  • 1 x Kettlebell Bent Row @ 20kg
  • 1 x Kettlebell Swing
  • 1 x Kettlebell Clean
  • 1 x Kettlebell Squat Clean
  • 1 x Kettlebell Press
  • 1 x Kettlebell Snatch
  • Repeat with other arm

Finisher… accumulate

  • 50 x Floor Seated Dumbbell Strict Press @ 14kg

Results: Used 120lbs/55kg or the Presses. Metcon 7:11.