Category Archives: M-G

Metabolic and Gymnastic Movements

Muscle Ups and Pistols then KBS and Situps

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EMOM for 12 minutes

  • Odd Rounds – 3 x Ring Muscle Ups
  • Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)

Then for time

  • 5 x Kettlebell Swings @ 32kg
  • 50 x Abmat Situps
  • 10 x Kettlebell Swings
  • 40 x Abmat Situps
  • 15 x Kettlebell Swings
  • 30 x Abmat Situps
  • 20 x Kettlebell Swings
  • 20 x Abmat Situps
  • 25 x Kettlebell Swings
  • 10 x Abmat Situps

Results: Metcon 10:52.

Cleans then Burpee Pullups and Row

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then Every 1 minutes for 10 minutes

  • 1 x Clean First Pull Deadlifts @ 110% of 1RM

Then 3 rounds for time

  • 20 Burpee Pullups
  • 200m Row

Results: Used 115lbs/52kg for the Clean complex. Used 185lbs/85kg for the Pulls. Metcon 13:13.

Strict Press and Situps then Cluster and T2B

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5 rounds to work up to a heavy

  • 3 x Strict Press
  • Between each round do 20 x Abmat Situps
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 1 x Squat Clean and Press @ 3RM from above

Then, inspired by Street Paking’s workout from Aug 15, AMRAP in 15 minutes

  • 1 x DB Cluster @ 16kg per hand
  • 1 x Toes to Bar
  • 2 x DB Clusters
  • 2 x T2B
  • 3 x DB Custers
  • etc.

Results: Strict Press got up to 130lbs/59kg with rep scheme 8-5-3-3-3. Metcon 10 rounds plus 6 reps

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.