Category Archives: Medium (< 15 min)

< 15 minutes

Strict Press and Pullups, then HPCs and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups

Then the ‘Bad Mouth’ WOD published by Wodwell on Instagram

For time 15-12-9 of weight from above

  • Hang Power Cleans @ 95lbs
  • Thrusters @ 95lbs

Results: Strict Press 135lbs (old 3RM was 130lbs). Got 4 rounds of 8 pullups unbroken, last round only 6 reps. Metcon 7:43.

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.

TRX Mountain Climbers and Pike Press then Deadlifts and Burpees

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4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then using a single Kettlebell, 5 rounds of

  • 5 x Single Leg Deadlift plus Row @ 24kg
  • Rest 30 seconds between legs

3 rounds of AMRAP in 3 minutes of (inspired by a The Box WOD from March 3), rest 2:30 between rounds.

  • 15 x Deadlift @ 135lbs
  • 15 x Burpees

Results: Metcon 50-77-55 reps.

Weighted Pullups and Pistols then Row

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Warm up with 5 rounds of

  • 5 x Sots Press with Empty Bar
  • 5 x Goblet Squat @ 24kg
  • Rest 1 minute

Then 3 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 3-5 x Pistol Squat per leg

Then for time

  • Row 1000m
  • Rest 3 minutes
  • Row 500m
  • Rest 2 minutes
  • Row 250m

Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.