Category Archives: Medium (< 15 min)

< 15 minutes

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Sumo Deadlifts then DUs, Devil Press and Step Overs

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5 rounds of

  • 3 x Sumo Deadlift @ 270lbs/125kg

Then 3 rounds of

  • 15 x Heavy Kettlebell Swings @32kg

Then for time, the German Throwdown Qualifier 22.1… EMOM until you reach 50 reps of each…

  • Odd – 15 x Double Unders, max reps Devil Press @ 14kg per hand
  • Even – 15 x Double Unders, max reps Box Step Overs @ 14kg per hand

Results: Deadlift wam up… 5@135, 3@185-235lbs. Metcon 14:47 (may have forgotten the Pushup on the Devil Press?)… tough one either way.