Category Archives: M-G

Metabolic and Gymnastic Movements

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

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Every minute for 20 minutes alternate

  • Even Minute – 4-5 x Bench Press @ 80% of 1RM
  • Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg

Then for time

  • Row 400m
  • 27 x Kettlebell Swings @ 32kg
  • 27 x Pullups
  • Row 400m
  • 21 x Kettlebell Swings @ 32kg
  • 21 x Pullups
  • Row 400m
  • 15 x Kettlebell Swings @ 32kg
  • 15 x Pullups
  • Row 400m
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

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Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.

Gymnastics Strength then T2B and Sandbag Thrusters

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Accumulate 60 seconds

  • Tuck Front Lever

EMOM for 10 minutes

  • 2 x Chest to Bar Pullups (or as high as possible)

5 rounds of

  • 5-8 x Bar Inverted Rows

Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.

For time

  • 75 x Sandbag Thrusters @ 20kg
  • 50 x Toes to Bar
  • 75 x Sandbag Thrusters @ 20kg

Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.

Clean and Press then Row, Pushups and V-Ups

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5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…