Category Archives: Medium (< 15 min)

< 15 minutes

Back Squat then DUs, Mountain Climbers, Step Ups and Dips

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5 rounds work up to a heavy

  • 3 x Back Squat

Then for time

  • 50 x Double Unders
  • 50 x TRX Mountain Climbers (R+L=1rep)
  • 50 x Double Unders
  • 40 x Alternating Dual Dumbbell Step Ups @ 16kg (20 reps per leg)
  • 50 x Double Unders
  • 30 x Dips
  • 50 x Double Unders

Results: Warmed up Back Squats with 2 rounds of 3x Pause Squats @ 95 and 135lbs. Back Squat 165-185-205-215-225lbs. Metcon 10:27.

TGUs then Strict Press and Hip Thrusts

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Then 3 rounds of

  • 5 x Turkish Getups per side @ 14kg

Then every 3 mintues for 12 minutes

  • 5 x Strict Press @ 75-80% of 1RM

Then every 3 minutes for 12 minutes work up to a heavy

  • 5 x Hip Thrusters

Results: Used 120lbs for the Strict Press. Hip Thrusters 95-125-135-155lbs.

Front Squats and Pullups then Lunges, Row and Dips

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With bottom of rings waist high, 3 rounds of

  • 5 x Weighted False Grip Ring Row @ 10kg

Every 3 minutes for 12 minutes (4 sets)

  • 5 x Front Squat @ 75%
  • Rest 1 minute
  • Max Effort Unbroken Strict Pullups

Then 3 rounds for time of

  • 20 x Alternating KB Lunges @ 14kg (10 per leg)
  • 15 Calorie Row
  • 10 x Ring Dips

Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.

Power Clean, Press and Pullups

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Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

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5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.