Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Plank Complex then OH Walking Lunges and KB Swings, Pushups and T2B

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Perform 2 rounds for time of:

  • 60 Second Front Plank
  • Rest 15 seconds
  • 60 Second Left Side Plank
  • Rest 15 seconds
  • 60 Second Right Side Plank
  • Rest 15 seconds

Then do 6 sets of the following, rest 30 seconds between sets:

  • 6 x Overhead Walking Lunges with an empty bar (45lbs/20kg)

Then do 3 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Toes to Bar

Results:  For the metcon finished in 5:40.