Category Archives: Medium (< 15 min)

< 15 minutes

Pike Lifts then Dumbbell Curls and Presses

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Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format

  • 3 x Pike Lift Left Leg
  • 3 x Pike Lift Right Leg
  • 3 x Pike Lift

Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)

  • Row

Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.

Strict Press then DUs, OH Reverse Lunges and KBS

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Every 3 minutes for 9 minutes

  • 6 x Strict Press

Then every EMOM for 10 minutes

  • 3 x Strict Press @ 80-90% of above

Then 5 rounds for time

  • 10 x Kettlebell Swings
  • 10 x Alternating Overhead Reverse Lunge with Kettlebell @ 14kg (l+r=2 reps)
  • 30 x Double Unders

Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.

Back Squats, HSPU and Hanging Pike Lifts

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3 sets, resting as needed between rounds

  • 8 x Back Squat @ 135lbs

Then 5 sets

  • 1 x Back Squat (increase weight per round)

Then EMOM for 12 minutes

  • Even Minute – 5-8 x Handstand Pushups
  • Odd Minute – 5-8 x Pike Lifts

Results: Back Squat 160-185-205-220-230lbs/105kg. EMOM HSPU 8-8-6-6-6-5 reps per round. Pike Lifts 8 reps all rounds.

Pike Lifts and Glute Bridges then KBS and Step Ups

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8 rounds, rest as needed between rounds (Kari Pierce

  • 5 x Single Leg Pike Lift Left
  • 5 x Single Leg Pike Lift Right
  • 5 x Pike Lift

Then 2 rounds of

  • 20 second Palof Hold per side (black strap)

Then 5 rounds

  • 5 x Weighted Glute Bridges (increase weight per round)

Then AMRAP in 15 minutes of

  • 20 x Kettlebell Swings @ 24kg
  • 10 x Alternating Weigted Step Ups @ 20in/50cm with KB in Goblet Hold @ 24kg (5 per leg)

Results: Glute Bridges 65-95-115-125-130lbs. Metcon – 7 rounds plus 10 reps. Really pushed in the last round…