Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

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Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

  • 10 x Ring Pushups
  • 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

  • 10 x Weighted Glute Bridges @ 19kg
  • 5 x Bicycles (L+R=1)
  • 10 x V-Ups

Results: Bench Press 170lbs.

Core Work then Bent Rows and Dips

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4 rounds, rest as needed between roumds

  • 30 second Handstand Hold
  • 10 x Alternating Single Leg Pike Lifts (5 per side)
  • 10 x Pike Lifts
  • 10 x Pike Lifts over a Kettlebell (over and back is one rep)

Then 5 rounds

  • 5 x Barbell Bent Rows
  • Rest 30 seconds
  • 10 x Dips
  • Rest 90 seconds

Results: Bent Rows 80-95-105-110-115lbs.

Back Squats then Front Squats, Back Squats and Double Unders

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat at a heavier weight than on Nov 16

Part 2 inspired by this Street Parking WOD – 3 rounds for time of

  • 8 x Back Squat @ 55-60% of Part 1
  • 8 x Front Squat
  • 16 x Double Unders

Rest 2 minutes, then 4 rounds for time

  • 6 x Back Squats @ 45-55%
  • 6 x Front Squats
  • 12 x Double Unders

Rest 2 minutes then 5 rounds for time of

  • 4 x Back Squats @ 35-45%
  • 4 x Front Squats
  • 8 x Double Unders

Results: Part 1 – 175lbs last time, 190lbs this time. Part 2 – 105lbs/4:21, 85lbs/4:14, 65lbs/3:47.

Deadlifts then a Core Workout

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Deadlift @ 65-75% of above

Then 4 rounds of this circuit, based on a workout from Semir Jasarevic’s Instagram feed…

  • 30 second Knee Tucks
  • 10 seconds Rest
  • 30 seconds Bear Plank Shoulder Taps
  • 10 seconds Rest
  • 30 second Side Plank Left
  • 10 second Rest
  • 30 second Side Plank Right
  • 10 seconds Rest
  • 30 second Russian Twist @ 14kg
  • 10 seconds Rest

Results: Part 1 – 255lbs. Part 2 – 185lbs.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.