Category Archives: M-G

Metabolic and Gymnastic Movements

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.

Back Squats then Pullups, Box Jumps, V-Ups and Pushups

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Work up to a heavy

  • 6 x Back Squat

Then 4 rounds of

  • 12 x Back Squat @ 60% of above
  • Rest 2 minutes

Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)

  • Strict Pullups
  • Box Jumps
  • Pushups
  • V-Ups

Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

  • 4 x Strict Press @ 65% of 1RM
  • 4 x Strict Pullups

Then every 2 minutes for 10 minutes

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

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.

Weighted Pullups and Dips then Row, Thrusters and T2B

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4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps