Category Archives: M-G

Metabolic and Gymnastic Movements

Kettlebell Swings and Dips

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For time do 5 rounds of:

  • 10 x Kettlbell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 15 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 25 x Kettlebell Swings
  • 3 x Weighted Dips, rest 30 seconds
  • 50 x Kettlebell Swings
  • 3 x Weighted Dips, rest 3 minutes

Results:  Third time I did this type of workout.  Took a total of 44:34 this time (44:50 and 43:57 the other two times).

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Toes to Bar and Push Press then Jackie

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Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.

Double Unders, Clean and Jerk, then AMRAP of HS Pushups, G2OH and Step Ups

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I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina.  I noticed that if I don’t do high volume  double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts.  Will also help to work on form when you can focus on just the one exercise.

Part A: For highest set of unbroken reps do 3 rounds of:

  • 100 x Double Unders
  • Rest 60 seconds

Part B: Then do 3 rounds of

  • 1.1.1.1.1 x Clean and Jerk @ 80% of strict press max (rest 10 seconds between reps)

Part C: Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Sandbag (30lbs/15kg) Ground to Overhead
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Left Shoulder
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Right Shoulder

Results:  Part A got 100 unbroken in the second round :).   For part B used 115lbs/52kg which was not too heavy and was good for practicing form.  For part C did 6 rounds plus 16 reps.