Category Archives: Medium Weights

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

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5 rounds

  • 3 x Weighted Pullups @ 10kg
  • 5 x Weighted Situp @ 10kg

Then 12 rounds for time

  • 5 x Kettlebell Swings @ 24kg
  • 5 x Kettlebell High Pulls
  • 5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Bent Rows, Pistols and Row

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AMRAP in 4 minutes

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.

Deadlifts then Lunges, Pullups and OH Press

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3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Pullups then KB Rows, Squats and Presses

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EMOM for 10 minutes

  • 3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

  • 1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

  • 24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
  • 12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
  • 6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

  • 10 x Pike Lift
  • 10 x Pike Lift over Kettlebell
  • 10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

DLs and Pike Lifts then DLs, Bent Rows and K2B

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Every 2 minutes for 12 minutes

  • 3 x Deadlift @ 120kg/265lbs
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

  • 16 x RDL plus Bent Rows @ 95lbs/43kg
  • 8 x Knees to Elbow
  • 8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.