Category Archives: M-G

Metabolic and Gymnastic Movements

Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

By | | , , , ,
Comments Off on Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.

Pullups, T2B, HSPU, Sandbag Thrusters and BJs

By | | , , , ,
Comments Off on Pullups, T2B, HSPU, Sandbag Thrusters and BJs

4 rounds, rest 2 minutes between rounds

  • 3-5 x Weighted Pullups
  • 3-5 x Handstand Pushups

Then a Heatherblackfit WOD from Instagram

3 rounds for max Pullups

  • 20 x Box Jumps
  • Max Reps Pullups
  • Rest 1 minutes

Immediately into 3 rounds for max Toes to Bar

  • 20 x Sandbag Thrusters @ 70lbs / 30kg
  • Max Reps Toes to Bar
  • Rest 1 minute

Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.

Bench Press and Pushups then Thrusters and Burpees

By | | , , , ,
Comments Off on Bench Press and Pushups then Thrusters and Burpees

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.

Front Squats and Cleans then Row and Toes to Bar

By | | , , , ,
Comments Off on Front Squats and Cleans then Row and Toes to Bar

Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then take 15 minutes and work up to a heavy

  • 5 x Hang Power Clean

Then every 3 minutes for 9 minutes

  • 10 x Hang Squat Clean @ 55-65% of above Power Clean Weight

Then for time 40-30-20-10

  • Calorie Row
  • Toes to Bar

Results: Front Squat 170lbs. Clean 125lbs. Hang Squat Clean 65lbs. Metcon 17:50.