Category Archives: Medium (< 15 min)

< 15 minutes

Core Work then Deadlifts and Toes to Bar

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One round of

  • 10 x Single Leg V-Ups Left
  • 10 x Single Leg V-Ups Right
  • 10 x V-Ups
  • 10 x Laying Windshield Wipers (L+R is one rep)
  • 10 x Straight Leg Situp
  • 10 x Pike Lifts
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 10 minutes work up to a heavy

  • 3 x Deadlift

Then 90 seconds work, 30 seconds rest, over 6 rounds

  • 24-20-16-12-8-4 x Deadlifts @ 65% from above
  • Max Reps x Strict Toes to Bar in remaining time

Results: Deadlifts 185-215-235-255-275-285lbs/130kg. Metcon used 185lbs, 11-5-5-5-6-13 reps (45 reps total)… super hard, especially the first 3 rounds.

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

Presses and Power Cleans then Pullups, Pushups, Squates and C&J

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Every 3 minutes for 15 minutes

  • 3 x Strict Press @ 85% of 3RM
  • 6 x Hang Power Clean

Then Cindy Full of Grace WOD…

3 rounds for time

  • 3 rounds of Cindy
    • 5 x Pullups
    • 10 x Pushups
    • 15 x Air Squats
  • 10 x Clean and Jerk @ 135lbs

Results: Used 120lbs for the Presses and Cleans (3RM Strict Press is 140lbs). Metcon 15:33.

Front Squats, Split Squats and Box Jumps then Row, T2B and HSPU

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Another RepWerks inspired strength session…

3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then 3 rounds of

  • 8 x Dumbbell TRX RFE Split Squats Left Leg @ 12kg per hand
  • 8 x Dumbbell TRX RFE Split Squats Right Leg
  • 8 x Box Jumps
  • Rest 1 minute

Then for time

  • 27 Calorie Row
  • 21 x Toes to Bar
  • 9 x Handstand Pushups
  • 21 Cal Row
  • 15 x Toes to Bar
  • 6 x Handstand Pushups
  • 15 Cal Row
  • 9 x Toes to Bar
  • 3 x Handstand Pushups

Results: 1RM Front Squat is 220lbs so used 155lbs for the first part.Metcon 8:51.

Pullups, Dips and Pushups then Situps and Russian Twists

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EMOM for 10 minutes

  • 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

  • Even Minute – 4-5 x Weighted Dips @ 20kg
  • Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

  • 8 x Barbell Reverse Rows

Finisher

Results: All done as shown.