Category Archives: M-G

Metabolic and Gymnastic Movements

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.

Deadlifts, Row, KBS and T2B

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then every 3 minutes for 9 minutes

  • 10 x Deadlift @ 65-75%% from above

Then AMRAP in 12 minutes (modified version of Invictus Boston’s Partner WOD from 13.12.2020)

  • 10 Cal Row
  • 8 x Kettlebell Swings @ 32kg
  • 6 x Toes to Bar

Results: Focusing on form so kept Deadlifts to only 100kg/220lbs. Part 2 used 155lbs. AMRAP 6 rounds plus 1 rep. After this workout and yesterday’s pullups and dips my hands are in need of a break.

Front Squats then Thrusters, Box Jumps and Pullups

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Part 1 – Every 3 minutes for 15 minutes

  • 5 x Front Squats

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Front Squat @ 65% from Part 1

AMRAP in 12 minutes

  • 21 x Sandbag Thrusters @ 19kg
  • 15 x Box Jumps
  • 9 x Pullups

Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.