Category Archives: Medium (< 15 min)

< 15 minutes

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

Back Squats then Jackie

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Take 20 minutes and work up to a 1 RM Back Squat

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then 2 rounds

  • 10 x Back Squat @ 50% of 1RM.

Then for time, Jackie

  • Row 1000m
  • 50 x Thrusters @ Empty Bar/45lbs
  • 30 x Pullups

Results: Back Squat to up to 235lbs (135-150-160-175-190-205-215-225-235lbs). Used 125lbs. Jackie 8:45. By far my best time (previous was around 9:45). 1000m row in 4:02. Thrusters done in 2 sets of 30 and 20 reps.

Strict Presses then KB Cleans, Squats, Pushups and Pike Lifts

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Every 2 minutes for 12 minutes

  • 6 x Strict Press

Then a tabata (8 rounds-20 sec work / 10 sec rest)

  • Strict Press @ Empty Bar

Then 8 rounds for time (based on movements from Semir Jasarevic’s Instagram post on Feb 8)

  • 4 x Single Arm Kettlebell Power Clean and Squat Left @ 16kg
  • 4 x Single Arm Kettlebell Power Clean and Squat Right @ 16kg
  • 8 x Alternating Asymetric Pushups (one hand on Kettlebell ball, 4 total per hand)
  • 8 x Pike Lift over Kettlebell (over and back is one rep)

Results: Part 1 105lbs. Tabata… harder than it looks. Started off hot at 10 reps but ended up only able to do 5 per round. Metcon – 12:47.