Category Archives: M-G

Metabolic and Gymnastic Movements

Double Unders, Pullups, Dips, T2B, Rows, Situps and Tricep Extensions

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This WOD was inspired by a post on Instagram by thegymnasticscourse.

For max Pullups, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Strict Pullups

Rest 2 minutes, then for max Toes to Bar, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Toes to Bar

Rest 2 minutes, then for max Dips, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Ring Dips

Rest 2 minutes then for max Rows, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Reverse Rows

Rest 2 minutes, then for max Situps, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Situps @ 20kg

Rest 2 minutes, then for max Tricep Extensions, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Tricep Extensions

Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.

Deadlifts then Pushups, KBS and Row

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Take 15 minutes and work up to a heavy

  • 3 x Deficit Dedadlift

Then 4 sets of

  • 12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

  • Pushups
  • Kettlebell Swings @ 24kg
  • 200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.

Pullup Work then Run

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3 rounds, resting 2 minutes per round

  • 9 x Pullups
  • 12 x Dips

Then 3 rounds of

  • 8 x TRX Reverse Rows
  • 8-10 x TRX Tricep Extensions

Then accumulate

  • 25 x Jumping Bar Muscle Ups / Bar Muscle Up Transitions

Then as finisher

  • Run 5k

Results: Pullups 9-9-8. Dips 12-12-12. Jumping Muscle Ups worked better than I expected. Started with a high step and was able to reduce it down to just 3 risers once I got the transition down. Saved the run for later in the day so there was about a 5 hour pause between the gymnastics session and the run.

Jumping Muscle Ups

Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

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Every 3 minutes for 15 minutes, work up to a heavy

  • 3 x Hip Thrusts

Then for time

  • 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press

Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.