Category Archives: M-G

Metabolic and Gymnastic Movements

Back Squats and Lunges then Thrusters, KB Swings and T2B

By | | , , , ,
1 Comment

5 rounds

  • 6 x Back Squats @ 85% of 1RM

Then 3 rounds of

  • 10 x Forward plus Reverse Lunge Step-Through Left Leg @ 14kg per hand in Farmer Carry
  • Rest 30 seconds
  • 10 x Forward plus Reverse Lunge Step-Through Right Leg @ 14kg per hand
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Left
  • 8 x Kettlebell Swing @ 32kg
  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Right
  • 8 x Toes to Bar

Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.

Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

By | | , , , ,
Comments Off on Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

4 rounds

  • 10 x TRX Side Plank Crunches each side
  • 10 x V-Ups

For the TRX crunch, put my top foot in the TRX and left my bottom foot free to pull to top elbow for the crunch.

Then 5 rounds

  • 3 x Body Weight Barbell Rows
  • 45 second Handstand Hold
  • Rest 2 minutes

Then for time 12-9-6 of

  • Toes to Bar
  • Barbell Rows @ 80% from above
  • Dynamic Pushups to 25lbs plate
  • 50 x Double Unders

Results: Body Weight 158lbs/71kg so used 165lbs/75kg for first set of rows. Used 135lbs for the second set. Metcon 7:54.

Presses and Rows then Row and TRX Atomic Pushups

By | | , , , ,
Comments Off on Presses and Rows then Row and TRX Atomic Pushups

Short workout because I spent about 15 minutes working on Handstand drills I saw on YouTube.

EMOM for 10 minutes

  • 3-5 x Strict Press @ 65%
  • 3 x TRX Reverse Rows

Then AMRAP in 3 minutes of

  • Row 400m
  • Max Reps TRX Atomic Pushups

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps Atomic Pushup

Rest 3 minutes, then AMRAP in 3 minutes

  • Row 400m
  • Max Reps TRX Atomic Pushup

Results: Used 95lbs for the Press. Metcon 26-26-22 reps Atomic Pushups.

Hip Thrusts then T2B, Man Makers and Row

By | | , , , ,
Comments Off on Hip Thrusts then T2B, Man Makers and Row

Take 15 minutes

  • Frog Stand press to Handstand

Then 5 rounds work up to a heavy

  • 3 x Hip Thrusts

Then AMRAP in 20 minutes

  • 8 x Strict Toes to Bar
  • 8 x Man Makers (r+l=1) @ 14kg
  • Row 250m

Results: Hip Thrusts 95-135-160-185-200lbs. Metcon 4 rounds plus 10 reps.

Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

By | | , , ,
Comments Off on Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

5 rounds of

  • 2 x Archer Pullups (one rep per side – see below for my version)

Then every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Bench Press

Then 4 rounds of

  • 10 x Seated Dumbbell Hammer Curl plus Overhead Press

Then AMRAP in 15 minutes of

  • 10 x TRX Reverse Rows
  • 10 x TRX Atomic Pushups
  • 20 x Box Step Overs with Sandbag @ 20kg

Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.

Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…