Category Archives: M-G

Metabolic and Gymnastic Movements

Deadlifts then V-Ups, Walking Lunges and Pushups

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Every 3 minutes for 15 minutes do

  • 3 -5 x Deadlift

For time do 3 rounds of

  • 25 x V-Ups
  • 50ft Walking Lunges with Dumbbells @ 20kg per hand
  • 25 x Pushups
  • 50ft Walking Lunges with Dumbbells @ 20kg per hand

Results:  For the Deadlifts did 135/185/225/255/275 lbs.  For the metcon 14:30.

Strict Press then Regional Workout Event #3 (modified)

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Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Bench Press and Pushups then Row, KBS and T2B

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Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.