Category Archives: M-G

Metabolic and Gymnastic Movements

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

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Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.

 

Saturday Workout – 12.12.2015

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Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

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Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.

20 Minute Chelsea

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Normal Chelsea is an EMOM for 30 minutes.  I had only limited time so only reduced that to 20 minutes (more like Cindy).  My goal was to get in some high volume Pullups.

So, do EMOM for 20 minutes:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more.   I think I got another 4-5 rounds in so 60-65 pullups total.

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.