Category Archives: Medium Weights

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

Presses and Power Cleans then Pullups, Pushups, Squates and C&J

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Every 3 minutes for 15 minutes

  • 3 x Strict Press @ 85% of 3RM
  • 6 x Hang Power Clean

Then Cindy Full of Grace WOD…

3 rounds for time

  • 3 rounds of Cindy
    • 5 x Pullups
    • 10 x Pushups
    • 15 x Air Squats
  • 10 x Clean and Jerk @ 135lbs

Results: Used 120lbs for the Presses and Cleans (3RM Strict Press is 140lbs). Metcon 15:33.

Pullups, Dips and Pushups then Situps and Russian Twists

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EMOM for 10 minutes

  • 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

  • Even Minute – 4-5 x Weighted Dips @ 20kg
  • Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

  • 8 x Barbell Reverse Rows

Finisher

Results: All done as shown.

Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

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Every 3 minutes for 15 minutes, work up to a heavy

  • 3 x Hip Thrusts

Then for time

  • 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press

Then Popey WOD, 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

Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.