Category Archives: M-G

Metabolic and Gymnastic Movements

Row, V-Ups, Step Ups, Pushups and Ring Rows

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Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

  • Row 1000m
  • Round 1 – Max V-Ups
  • Round 2 – Max Weighted Box Step Ups @ 20kg
  • Round 3 – Max Pushups
  • Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Deadlifts then T2B and KBS

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5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

Weighted Pullups then Row, T2B and more Pullups

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8 rounds, rest 2 minutes between rounds (break reps if needed)

  • 7 x Strict Pullups
  • 5 x Strict Pullups @ 10kg
  • 3 x Strict Pullups @ 20kg
  • 1 x Strict Pullup @ 30kg
  • 1 x Strict Pullup @ 30kg
  • 3 x Strict Pullups @ 20kg
  • 5 x Strict Pullups @ 10kg
  • 7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

  • 250m Row
  • 20 Toes to Bar
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Toes to Bar
  • 250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.