Category Archives: M-G

Metabolic and Gymnastic Movements

DU, HSPU, KBS, V-Ups and Thursters

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For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…

HSPU and T2B then V-Ups, Burpees, Thrusters and Rowing

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Every 90 seconds for 18 minutes

  • Even – 4 – 6 x Handstand Pushups
  • Odd – 6 – 8 x Strict Toes to Bar

Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:

  • Tabata 1 – V-Ups
  • Tabata 2 – Sandbag Thrusters @ 30lbs
  • Tabata 3 – Burpees
  • Tabata 4 – Row

Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.

Results:  Forgot to count the tabatas, generally tried to keep rep count constant per round.  Worked good for all but the V-Ups, started with 9 reps and ended with 6.  Thrusters kept to a steady 8 reps.  Burpees 6.  Rowed total of 20 calories or so.