15 Minute WOD Squad Workouts, Week 9

Here are your 15 minute (or less) workouts for week 9.

While they are brief, they can be effective as long as you give a good, honest effort to each set.

Pull A

Ex 1: pullups-2x5-10

Ex 2: single arm rows-2x6-12

Ex 3: incline dumbbell curls-2x6-12

Push A

Ex 1: overhead press or clean & press-2x5-10

Ex 2: dumbbell bench press-2x6-12

Ex 3: dumbbell skull crushers-2x10-20

Leg A

Ex 1: Bulgarian split squat-2x6-12

Ex 2: kettlebell swings-2x10-15

Ex 3: calf raise-2x10-20

Pull B

Ex 1: pullups-2x5-10

Ex 2: rows-2x6-12

Ex 3: concentration curls-2x6-12

Push B

Ex 1: overhead press or clean & press-2x5-10

Ex 2: pushups or bench press variation-2 x max reps or 2x6-12

Ex 3: resistance band or cables pushdowns (or any other tricep isolation)-2x10-20

Leg B

Ex 1: single leg box/bench squat-2x6-12

Ex 2: RDL or kettlebell swings-2x10-15

Ex 3: calf raise-2x10-20