Category Archives: M-G

Metabolic and Gymnastic Movements

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

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5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.

Deadlifts then Plate Raises, Halos, Extensions and Pushups

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Every 2 minutes for 12 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 1 x Deadlift @ 95%
  • Set 6 – Max x Deadlifts @ 70%

Then 5 rounds of this Street Parking WOD.

  • 400m Run
  • 10 x Plate Front Raises
  • 20 x Plate Halos (10 each way)
  • 10 x Plate Tricep Extensions
  • 10 x Pushups
  • Rest 60-90 seconds

Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).

Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Deadlifts then KBS, Dips and Burpees

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Take 15 minutes and work on Handstands.

Every 2 minutes for 12 minutes, Deadlift

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 rep @ 90%+
  • Set 7 – 1 rep @ 90%+

Then for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Ring Dips
  • Burpees

Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.

Weighted Pullups then Row, Lunges and Toes to Bar

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Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 2 reps
  • Set 4 – 1 rep
  • Set 5 – 1 rep
  • Set 6 – 1 rep

Then inspired by the CF Invictus WOD from July 24.

  • Row 1000m
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
  • 20 x Toes to Bar
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
  • Row 1000m

For the reverse lunges, use two Kettlebells.

Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.