Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts, T2B and Thrusters plus an Upper Body Complex

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time

  • 20-16-12-8-4 x Double Dumbbell Deadlifts @ 16kg
  • 15-12-9-6-3 x Toes to Bar
  • 10-8-6-4-2 x Double Dumbbell Thrusters @ 16kg

Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)

  • 15 x Seated Dumbbell Upright Rows/High Pulls
  • 15 x Seated Dumbbell Hammer Curls
  • 12 x Seated Dumbbell Strict Press

Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.

Row plus Core and Arm Work

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Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.