Category Archives: Medium (< 15 min)

< 15 minutes

Core Work then Bench Press and Pushups

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4 rounds

  • 3 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat 3 times

Then every 2 minutes for 12 minutes, Bench Press

  • 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%

Then every 2 minutes for 10 minutes

  • 3 x Archer Pushups Left
  • 3 x Archer Pushups Right
  • 3 x Wide Pushups
  • 3 x Narrow Pushups
  • 3 x Pushups

Results: Bench 155-175-185-200-205-215lbs.

Weighted Pullups then Row, Lunges and Toes to Bar

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Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 2 reps
  • Set 4 – 1 rep
  • Set 5 – 1 rep
  • Set 6 – 1 rep

Then inspired by the CF Invictus WOD from July 24.

  • Row 1000m
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
  • 20 x Toes to Bar
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
  • Row 1000m

For the reverse lunges, use two Kettlebells.

Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.

Snatches then Pushups, Pullups, T2B and Snatches

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3 rounds of

  • 15m Bottoms Up Kettlebell Carry Left
  • 15m Bottoms Up Kettlebell Carry Right

Then every 2 minutes for 12 minutes (6 rounds), increase weight per round

  • 3 x Power Snatch

Then EMOM until failure (The Box Programming WOD from Instagram)

  • Min 1 – 1 x Strict Pullup + 2 x Pushups
  • Min 2 – 2 x Strict Pullups + 4 x Pushups
  • Min 3 – 3 x Strict Pullups + 6 x Pushups
  • etc.

Then EMOM until failure

  • Min 1 – 1 x Strict Toes to Bar + 2 x Snatch @ 60% from Max Above
  • Min 2 – 2 x Strict Toes to Bar + 4 x Snatch
  • Min 3 – 3 x Strict Toes to Bar + 6 x Snatch
  • etc.

Results: Snatches 75-85-95-100-105-110lbs. Metcons 7 rounds plus 6 reps and 5 rounds plus 11 reps (65lbs Snatch).

Core Work then Deadlifts and HSPU then Run and KBS

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4 rounds

  • 10 x Sandbag Pullthroughs (L+R=1)
  • 10 x Hanging Medicine Ball Knee Tucks @ 8kg

Every 3 minutes for 18 minutes (6 rounds)

  • 3 x Deadlift @ 75%
  • 5 x Handstand Pushups

Then 4 rounds for time

  • 4 x Single Arm Kettlebell Push Press @ 24kg
  • 8 x Pullups
  • 30 x Kettlebell Swings @ 24kg

Results: Used 225lbs for Deadlifts. Metcon 10:26.

Bench Press then Pullups, Burpees and Push Press

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5 rounds for time

  • 5 x Strict Pullups
  • 10 x Burpees
  • 15 x Push Press @ 95bs

Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.