Category Archives: Medium (< 15 min)

< 15 minutes

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

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5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.

Mountain Climbers and Pike Press, then Presses with KB Cleans, Lunges and Box Jumps

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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 every 2 minutes for 10 minutes

  • 1 x Strict Press
  • 3 x Push Press/Jerk

Then 3 rounds for time

  • 6 x Single Kettlebell Clean Left Hand plus Reverse Lunge (L+R) @ 24kb
  • 6 x Single Kettlebell Clean Right Hand plus Reverse Lunge (L+R) @ 24kb
  • 12 x Box Jumps

For the KB Clean and Lunge, first do the KB clean, then left plus right lunge with KB in front rack postion, then another KB clean, then another left plus right lunge, etc. Do all 6 reps with KB in one hand then switch and do 6 with KB in the other hand.

Results: Presses 95-110-125-130-135lbs. Metcon 8:15.

Front Squat then HSPU, Strict T2B and DB Snatch

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3 rounds

  • 6 x Alternating Single Leg V-Ups (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Then every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

AMRAP in 12 minutes

  • 6 x Handstand Pushups
  • 9 x Strict Toes to Bar
  • 12 x Alternating Dumbbell Snatch (6 per side)

Results: Front Squat 155-170–185-195-205-215lbs. Metcon 5 rounds plus 6 reps.

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.