🏋️ best 15-minute workouts for strength and conditioning

Try and stop us from telling you about the latest and greatest in fitness and strength sports news. We're like Michael Myers — we always come back. 

Today’s newsletter is sponsored by Ice Barrel. Need a quick fix for your sore muscles? Ice Barrel provides all the science-backed benefits of cold exposure therapy in a compact tub that’s easily portable. And if you act now, you can save $125 on your own Ice Barrel with the code BARBEND.

Though this weekend's Rogue Invitational was full of great moments, Justin Medeiros' CrossFit competition victory was arguably the most historic.

Another highlight from the weekend was Hafthor Björnsson breaking his own weight-over-bar world record with a throw worthy of "The Mountain."

Sometimes there just aren't enough hours in the day, right? Here are some great 15-minute workouts that can easily fit into the tiniest gaps in your schedule. 

CrossFit

Justin Medeiros' Epic 2022 Keeps on Rolling

The Rogue Invitational went down this past weekend in Round Rock, TX, and featured an assortment of fitness competitions and record-breaking events.

Oleksii Novikov came out on top at the second-ever Rogue Strongman Invitational, beating out Trey Mitchell, Mitchell Hooper, and Martins Licis. On the CrossFit side of things, Laura Horvath took home the win for the women's division, while Justin Medeiros came out on top for the men.

This marked Medeiros' second consecutive Rogue victory, making him the first man to win the contest twice. (Though, in fairness, it's only been around since 2019.) He's also just around three months removed from his second consecutive CrossFit Games title. 

Winning both the CrossFit Games and the Rogue Invitational twice is an incredible career for any athlete — and the 23-year-old Medeiros is just getting started.  

New World Record

Hafthor Björnsson's Return to Form

Two years after retiring from strongman to pursue a boxing career, Hafthor “The Mountain” Björnsson traveled to the Rogue Invitational to break his own weight-over-bar world record.

Despite switching careers briefly and dropping some serious weight, Björnsson managed to break the record by one inch, tossing the 25.4-kilogram (56-pound) weight 23 feet and three inches over the bar. He set the original mark all the way back at the 2019 Arnold Strongman Classic.

What does the future hold for Björnsson? Well, he was pretty cryptic after breaking the record. “I’d be lying if I didn’t say that it’s really tempting to come back [to strongman], especially to compete in a show like this [the Rogue Invitational strongman competition],” he said in his post-record interview. “You never know. I haven’t made my decision today, but I can tell you this — I might come back.”

Again, cryptic. 

Power Up From Our Sponsor

Immerse Yourself in the Benefits of Cold Therapy

The bone-chilling reality of winter isn’t far off. And if you’re already dreading the achy joints and sore muscles that come along with sub-zero temperatures outside, you might be surprised to find that one of the best treatments is …. an ice-cold bath?

There’s evidence that cold exposure therapy — basically submerging yourself in water around ​​10°C–15°C (50°F–59°F) — could potentially help reduce muscle soreness and pain, while improving blood flow, heart rate variability, and muscle endurance. And Ice Barrel brings all of those benefits to the home in an upright tub that’s compact enough to fit in your yard, garage, patio, or basement without issue.

The Ice Barrel itself holds up to 105 gallons of water and is made from durable recycled plastic. All you need to do is fill the Ice Barrel with water and, of course, ice, and hop in for five to 10 minutes.

If you’re looking to feel better and recover faster, you can save $125 on an Ice Barrel with the code BARBEND.

Training Tips

15 Minutes to Workout Glory

Look, we know life gets busy. Sometimes there's a lot on our plates at work and at home, and we have to prioritize some things. But that shouldn't come at the expense of finding time to take care of your body. There's still a way for you to push up, pull up, and sit up somewhere in your daily routine. 

We're talking, of course, about the very best 15-minute workouts. For those overwhelmed by *gestures at everything*, these distinctive routines will help you build muscle and endurance while improving your mobility. Really, they'll do all of the above in a quick, efficient manner.

If you generally only have 15 spare minutes in your day (relatable!), then these movements are for you. 

Everything Else

A CrossFit Legend's Latest Mission

• CrossFit icon Mat Fraser is in the midst of building his own fitness empire, and his new hands-on coaching service is the latest step toward that goal.

• More records fell at the Rogue Invitational when strongman Mitchell Hooper set a new mark for the Dinnie Stones Hold.

• Sculpt your hamstrings into finely tuned machines with the lying leg curl.

Sound Off! 

We Want to Hear From YOU!

The Results Are In! 

Who Can Top Tia?

In the October 24, 2022, edition of the BarBend Newsletter, we asked you who has the best chance of toppling Tia-Clair Toomey at the 2023 CrossFit Games. Here's how you voted:

1. Mallory O'Brien (41%)

2. Tia has no competition (30%)

3. Laura Horvath (11%)

4. Brooke Wells (10%)

5. Danielle Brandon (7%)

6. Other (1%)