Category Archives: M-G

Metabolic and Gymnastic Movements

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.

Weighted Pullups and Dips, Some Clusters and then L-Sits

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For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).

Deadlifts then Thrusters and Burpee Pullups

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Not for time perform 5 rounds of:

  • 6 – 8 x Deadlifts @ 70kg

Then for time do one round of the following:

  • 40 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 30 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 20 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 10 x Thrusters @ 15kg
  • 10 x Burpee/Pullups

Results:  11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.