Category Archives: M-G

Metabolic and Gymnastic Movements

Back Squats then Pullups and Kettlebell Swings

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Every 2 minutes for 10 minutes  (5 rounds) do

  • 3 x Back Squats

Then using the final weight from the first part, EMOM for 10 minutes

  • 1 x Back Squat @ final weight from the last part

Then every 2 minutes for 6 minutes (3 rounds)

  • 21 x Kettlebell Swings @ 24kg
  • 12 x Pullups

Results:  For the back squats, the final weight I used was 200lbs.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

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Not for time 5 sets of

  • 3-5 x Push Press
  • Rest 2 minutes

AMRAP in 7 minutes

  • 14 x Dumbbell Snatch (7 per hand)
  • 7 x Toes to Bar

Then AMRAP in 7 minutes

  • 14 x Kettlebell Swings
  • 7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145.  For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.