Category Archives: M-G

Metabolic and Gymnastic Movements

Bench Press, Bike and Toes to Bar

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5 rounds

  • 2 x Bench Press @ 100% of 2RM
  • 6 x Weighted Pullup @ 13kg

Then 3 rounds

  • 8 x Straight Arm Cable Pulldowns @ 80lbs
  • 15 x Dumbbell Incline Bench @21kg

Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)

  • 1000m Bike
  • 12 x Toes to Bar

Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

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Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).

Front Squats and RFE Split Squats then Burpees, Pushups, HSPU, Dips and T2B

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4 rounds

  • 8 x Front Squat @ 65% of 2RM

Then 3 rounds of

  • 10 x Front Foot Elevated* Split Goblet Squats @ 24kg

* Front foot in a 20kg plate

Then, inspired inspired by CF New England’s “Floored” WOD…

AMRAP in 4 minutes of

  • 21 x Burpees
  • 21 x Toes to Bar
  • 21 x Pushups

Rest 4 minutes then AMRAP in 4 minutes of

  • 15 x Burpees
  • 15 x Toes to Bar
  • 15 x Dips

Rest 4 minutes then AMRAP in 4 minutes of

  • 9 x Burpees
  • 9 x Toes to Bar
  • 9 x Handstand Pushups

Results: Front Squat with 135lbs. Metcon 1 round plus 12 reps, 1+11, 1+17.