Category Archives: M-G

Metabolic and Gymnastic Movements

Deadlifts then Double Unders and Toes to Bar

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Every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Deadlifts increase weight each round

Then for time do:

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x Double Unders
  • 16 x Toes to Bar
  • 60 x Double Unders
  • 12 x Toes to Bar
  • 40 x Double Unders
  • 8 x Toes to bar
  • 20 x Double Unders
  • 4 x Toes to Bar
  • 10 x Double Unders
  • 2 x Toes to Bar

Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts.  For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P.  Finished my version in 13:00.

Strict Press and Weighted Pullups then Row, Push Press and Pullups

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Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.

Back Squats then TRX Rows, Dips and Box Jumps

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Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Split Squats and HSPU then KBS, Thrusters and Pullups

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A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

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Not for time do 5 rounds:

  • 3 x Bench Press @ 185lbs
  • Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

  • 10,9,8…1 x Toes to Bar
  • 2,4,6…20 x  Box Jumps

Results:  For the metcon 12:39.