Category Archives: M-G

Metabolic and Gymnastic Movements

Bench Press then Pullups, Lunges and Pushups

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Take 15 minutes and work up to a heavy

  • 3 x Bench Press

AMRAP in 15 minutes of

  • 6 x Strict Pullups
  • 9 x Reverse Lunges with 20kg DB in each Hand
  • 12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Power Cleans then Kettlebell Swings and Dips

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4 sets of Hang Power Clean, rest 2 minutes between sets

  • Set 1 – 5 x @ 65%
  • Set 2 – 4 x @ 75%
  • Set 3 – 2 x @ 85%
  • Set 4 – 2 x @ 90%

Then 5 sets of

  • 1 x Clean Lift Off
  • 1 x Power Clean @ 90%

Rest as needed between sets. For the Clean Lift Off lift the bar from the floor to just above the knee, then reset for the full Power Clean from the floor. For the lift off focus on the form shown in this video and this video shows the full motion (with Full Clean vs Power Clean).

For time

  • 100 x Kettlebell Swings @ 32kg
  • EMOM stop and do 3 x Weighted Dips @ 30lbs

Results: HPC 100-115-130-145lbs. Lift off plus PC 150lbs/68kg. Metcon 6:57.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.

Deadlifts then KBS, Pullups and HSPU

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Every 2 minutes for 12 minutes

  • 5 x Deadlift @ 70%
  • 3 x Deadlift @ 80%
  • 1 x Deadlift @ 85%
  • 5 x Deadlift @ 80%
  • 3 x Deadlift @ 85%
  • 1 x Deadlift @ 90%

Then 5 rounds for time

  • 12 x Kettlebell Swings
  • 9 x Ring Dips
  • 6 x Strict Pullups

Results: Deadlifts 210-240-265-240-265-285lbs. Metcon 8:24.