Category Archives: M-G

Metabolic and Gymnastic Movements

500 Kettlebell Swings and some Dips

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

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Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.

Saturday Workout – 14.11.2015

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For time complete one round of each of the following couplets according to the rep scheme shown.  Rest as needed between rounds.

Part A –

  • 100-90-80-70-60-50-40-30-20-10 x Single Unders (or half as many Double Unders)
  • 1-2-3-4-5-6-7-8-9-10 x Pushups

Part B –

  • 10-9-8-7-6-5-4-3-2-1 x Box Jumps/Step-ups
  • 1-2-3-4-5-6-7-8-9-10 x Med Ball Cleans

Part C –

  • 10-20-30-40 x Lunges
  • 10-20-30-40 x Situps

Part D –

  • 1-2-3-4-5-6-7-8-9-10 x KB Swings
  • 10-9-8-7-6-5-4-3-2-1 x Burpees

Part E –

  • 9-15-21 x Cal Row
  • 9-15-21 x Ball Slams

Results:  Took longer than expected for a group workout (10 minutes per set).  Only could complete 4 rounds in 45 minutes.  My results were, Part A – 7 minutes, Part B – 6 minutes.  Part E – 5 minutes.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.

Three, 7 Minute AMRAPs

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Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.