Category Archives: Medium (< 15 min)

< 15 minutes

Weighted Pullups and HSPU then Burpee T2B and DL

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5 rounds of

  • 3-5 x Weighted Pullups
  • Rest 30 seconds
  • 3-5 x Hand Stand Pushups
  • Rest 2 minutes

Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)

  • Burpee Toes to Bar
  • Deadlift @ 185lbs

Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.

Pullups and Pushups then Row, S2OH and Devil Press

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EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.

Barbell Complex then Toes to Bar, Kettlebell Swings and Burpees

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Every 3 minutes for 15 minutes do 2 sets of the following complex, increase weight per round. Pause and reset between sets.

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Push Press
  • 1 x Clean
  • 1 x Push Press

Then for time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)

  • Toes to Bar
  • Kettlebell Swings @ 32kg
  • Burpees

Rresults: 95-115-125-130-135lbs. Metcon 13:36.

Core Work then Cleans and HSPU

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3 rounds of

  • 6-8 x Hanging Weighted Knee Raise/Knees to Waist
  • 20 x Abmat Situps

Then the ChristopherRobin WOD from Atomic Crossfit.

AMRAP in 3 minutes of

  • 3 x Power Clean @ 135lbs (80-85% of 1RM)
  • 3 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

  • 6 x Power Clean @ 115lbs
  • 4 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

  • 9 x Power Clean @ 85lbs
  • 5 x Handstand Pushups

Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.