Category Archives: Medium (< 15 min)

< 15 minutes

Back Squats and Pistols then T2B and Box Jump Overs

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for practice and form

  • 50 x Alternating Pistol Squats (25 per leg)

Then for time

  • 10 x Toes to Bar
  • 10 x Box Jump Overs
  • 9 x Toes to Bar
  • 9 x Box Jump Overs
  • …reduce by 1 rep per roumd
  • 1 x Toes to Bar
  • 1 x Box Jump Overs

Results: Back Squat got to 220lbs/100kg. Pistols OK… counted the sloppy ones too, but got through all 50. Used a 10lbs plat for heel lift and 5lbs plate for balance. Metcon 6:37.

Strict Press then HSPU, DU and Dumbbell Power Cleans

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5 rounds, work up to a heavy

  • 1 x Strict Press

Then AMRAP in 15 minutes

  • 5 x Handstand Pushups
  • 50 x Double Unders
  • 10 x Dumbbell Hang Power Cleans @ 16kg per hand
  • 50 x Double Unders
  • 10 x Reverse Lunge @ 16kg per hand ( 5 reps per leg)
  • 50 x Double Unders

Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.

Deadlifts, Row and Burpees

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Every 3 minutes for 15 minutes

  • 6 x Bench Press
  • Rest 30 seconds
  • 6 x Strict L-Sit Pullups

Based on the U Can’t Touch This WOD from CF New England.

  • 21 x Deadlift @ 185lbs/84kg
  • 200m Row
  • 21 x Burpees over the Bar
  • 200m Row
  • 15 x Deadlift
  • 200m Row
  • 15 x Burpees over the Bar
  • 200m Row
  • 9 x Deadlift
  • 200m Row
  • 9 x Burpees over the Bar
  • 200m Row

Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.