Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

By | | , , , ,
1 Comment

Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

Cleans and Burpees

By | | , , , ,
2 Comments

Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.

Bench Press then Dips, Goblet Squat and Russian Twist

By | | , ,
1 Comment

For quality

  • Practice Russian Pushups

Then 10 rounds of

  • 5 x Bench Press @ 70% of 1RM
  • Rest 60-90 seconds

Then AMRAP in 12 minutes

  • 18 x Goblet Squat @ 24kg
  • 12 x Russian Twist @ 14kg
  • 6 x Dips

Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.

Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

By | | , , , ,
Comments Off on Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

4 rounds

  • 10 x TRX Side Plank Crunches each side
  • 10 x V-Ups

For the TRX crunch, put my top foot in the TRX and left my bottom foot free to pull to top elbow for the crunch.

Then 5 rounds

  • 3 x Body Weight Barbell Rows
  • 45 second Handstand Hold
  • Rest 2 minutes

Then for time 12-9-6 of

  • Toes to Bar
  • Barbell Rows @ 80% from above
  • Dynamic Pushups to 25lbs plate
  • 50 x Double Unders

Results: Body Weight 158lbs/71kg so used 165lbs/75kg for first set of rows. Used 135lbs for the second set. Metcon 7:54.

Pullups then Burpees, Cleans, Presses and Step Ups

By | | , , , ,
Comments Off on Pullups then Burpees, Cleans, Presses and Step Ups

5 round, resting as needed…

  • 3 x Strict Pullups (try to get as high as possible)
  • 3 sets of
    • 6 x Alternating Single Leg Pikee Lift
    • 3 x Pike Lift

Then E2MOM for 6 minutes

  • 5 x Weighted Wide Grip Pullups @ 10kg

Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)

  • 12 x Burpees
  • 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
  • 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)

Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.