Category Archives: Medium (< 15 min)

< 15 minutes

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

Strict Presses then Pullups, Bench Press, Dips and Row

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Every 2 minutes for 10 minutes

  • 12 x Seated Dumbbell Strict Press

Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…

For time 21-15-9 reps of

  • Pullups
  • Bench Press @ 135lbs/60kg

Rest 3 minutes then 21-15-9 reps/calories of

  • Pushups
  • Row

Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.

Front Squats and Pullups then Goblet Squats, V-Ups and TRX Reverse Rows

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5 rounds of

  • 6 x Front Squat
  • Rest 30 seconds
  • 3-5 x Weighted Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 12 minutes

  • 20 x Goblet Squats @ 24kg
  • 15 x V-Ups
  • 10 x Ring / TRX Reverse Rows

Results: Front Squats 135-155-165-170-175lbs/79.5kg.. Metcon 4 rounds plus 5 reps

Clean and Jerk then Dumbbell DT

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Every 3 minutes for 15 minutes work up to a heavy

  • 3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

  • 12 x Dumbbell Deadlifts @ 16kg
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.

Bench Press and Ring Pushups then Wall Walks and Pullups

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Working on Strict Muscle Ups…

  • 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

  • Round 1 – 10 x Ring Pushups with both hands on rings
  • Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
  • Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

  • 5 x Wall Walks
  • 5 x Strict Pullups
  • 4 x Wall Walks
  • 5 x Strict Pullups
  • 3 x Wall Walks
  • 5 x Strict Pullups
  • 2 x Wall Walks
  • 5 x Strict Pullups
  • 1 x Wall Walk
  • 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.