Medium (< 15 min) – Page 8 – Fitness Managed

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

By cbroccoli | 29/01/2025 - 05:59 |04/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

6 rounds, rest 1 minute between rounds

6 x Strict Pullups
4 x Strict Pullups @ 10kg
2 x Strict Pullup @ 20kg
2 x Strict Pullup @ 20kg
4 x Strict Pullups @ 10kg
6 x Strict Pullups

Then 3 rounds for time

10 x TRX Tricep Extensions
10 x TRX Reverse Rows
Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

Minute 1 – 15 Second L-Sit
Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Back Squats then KB Swings and HSPU

By cbroccoli | 15/01/2025 - 17:49 |15/01/2025 Couplet, Lower Body/Legs, M-G, Medium (< 15 min), Medium Weights, Task Based

4 rounds of

5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

200 x KB Swings @ 24kg
EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Power Snatch, Thrusters and Burpees

By cbroccoli | 14/01/2025 - 17:52 |15/01/2025 M-W, Medium (< 15 min), Medium Weights, Time Based, Triplet

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Street Parking Vault WOD from Jan 5.

AMRAP in 13 minutes for total Bupees…

Buy in: 3 rounds of

20 x Power Snatch @ 65lbs
20 x Thrusters @ 65lbs

Then in remaining time

Max Burpees

Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.

Deficit Deaflifts and Hip Thrusts then MUs

By cbroccoli | 12/01/2025 - 07:03 |13/01/2025 Body Weight, Core, G, Lower Body/Legs, Medium (< 15 min), Singlet, Task Based

3 rounds of

5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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