CrossFitBoomerang

Quick

Quick Workouts

You have 15 minutes. That's it. You're still going to train.

Tabata (20s work / 10s rest, 8 rounds). EMOM (every minute on the minute). Sprint. The formula is short duration + high intensity = maximum output.

  • Grace

    30 Clean and Jerk 60/42.5 kg

  • Isabel

    30 Snatches (60/42.5 kg)

  • 500 Meter Row

    4 rounds, rest 3 minute between the rounds

  • Diane

    21-15-9 Deadlift 100/70 kg, Hand Stand Push Up

  • 8 AMRAP

    10 Burpees, 15 Air Squats, 20 Sit-ups

  • Fran

    21-15-9 Thrusters (42.5/30 kg), Pull-up

  • 7 AMRAP

    15 Calorie Row, 15 Push-ups

  • Tabata air squats

    20 seconds on-10 seconds off for 8 rounds

  • 18 EMOM

    1. min:9 Deadlift (90/50 kg)2. min:7 Bench Press (60/30 kg)3. min:5 Front Squat (70/35 kg)

  • 12 AMRAP

    20 Hang power clean (40/20 kg) , 20 calorie row