Category Archives: M-G

Metabolic and Gymnastic Movements

Weighted Pullups and Dips then Atomic PU, Pullups and KBS

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4 rounds of

  • 4-6 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then AMRAP in 12 minutes

  • 8 x Atomic Russian Pushups
  • 12 x TRX/Ring Reverse Rows
  • 16 x Kettlebell Swings @ 24kg

Results: Metcon 4 rounds plus 15 reps.

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

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Take 5 rounds, working up to a heavy deadlift…

  • 5 x Deadlift (try and get heavier than 6RM from last time)
  • AMRAP Weighted Dips @10kg
  • Rest 2 minutes

Then for total time including both Framr Carrys…

  • 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

  • 35 x Abmat Situps
  • 35 x Pushups

Immediately followed by

  • 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

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Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.