Category Archives: M-G

Metabolic and Gymnastic Movements

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.

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

By | | , , , ,
Comments Off on Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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

By | | , , , , ,
Comments Off on Deadlifts, Row, KBS and T2B

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

By | | , , , ,
1 Comment

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.