Category Archives: Medium (< 15 min)

< 15 minutes

Burpee Pullups, KBS and Pushups then Russian Twists

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5 rounds of

  • 3 x Chest to Ring Pullups

Then, Inspired by Atomic Crossfit’s “Bull Shark” WOD, 5 rounds of AMRAP in 2 minutes, resting 1 minute between rounds

  • 8 x Burpee Pullups
  • 16 x Kettlebell Swings
  • Max Effort Pushups

The accumulate

  • 50 x Russian Twist @ 14kg (over and back is 1 rep)

Results: Metcon 109 Pushups. RTs in 3 sets.

Presses and Pushups then Renegade Rows and KBS

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4 rounds work up to a heavy

  • 10 x Strict Press

Then 3 rounds of

  • 8-10 x Kneeling Kettlebell Overhead Press @ 14kg

Then AMRAP in 12 minutes

  • 30 x Double Unders
  • 1 x Man Makers @ 18kg per hand
  • 30 x DUs
  • 2 x Man Makers
  • 30 x DUs
  • 3 x Man Makers
  • etc.

Results: Strict Press 75-85-95-105lbs. Metcon 6 rounds plus 32 reps.

Back Squats and Hip Thrusts the Deadlifts, Cleans and Presses

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4 rounds work up to a heavy

  • 10 x Back Squat

Then accumulate

  • 30 x Hip Thrusts @ max weight from above

Then for time, 10-9-8-7-6-5-4-3-2-1 of

  • Deadlift @ 18kg Dumbbells
  • Bench Press @ 18kg Dumbbells
  • Clean @ 18kg Dumbbells

Results: Back Squats 155-165-180-185lbs. Metcn 10:43.

Pullups, Dips and Pike Lifts

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Take 15 minutes

  • Ring Muscle Up Transitions from Floor

Then for time

  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 1 x Weigthed Pullups @ 30kg
  • 2 x Weighted Dip @ 30kg
  • 10 x Pike Lift Overs
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs
  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs

Results: Metcon 9:29. Used weight vest for 10kg, Sandbag 20kg, both 30kg.

The video of my L-Sit Muscle Up from the floor

https://youtube.com/shorts/zIi8va4QYx8?feature=share

seems like all my pullups are paying off.

Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

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4 rounds of

  • 6 x Bench Press @ Max weight from last time
  • Rest 30 seconds
  • 2-3 x Weighted Pullups @ 20kg
  • Rest 2 minutes

Then 3 rounds

  • 10 x Hip to Bar Rows

Then AMRAP in 12 minutes

  • 6 x Ring Rows
  • 6 x Rear Foot Elevated Goblet Squats @ 24kg per Leg
  • 12 x V-Ups

Results: Used 155lbs for the Bench Press. Metcon 6 rounds plus 6 reps.