Category Archives: M-G

Metabolic and Gymnastic Movements

Deadlifts and T2B then KB Swings and Pullups

By | | , , , ,
1 Comment

Not for time, complete 5 rounds of:

  • 5 x Single Leg Deadlift per Leg @ 45kg
  • 5 x Strict Toes to Bar

Then do an AMRAP in 8 minutes of:

  • 20 x Kettlebell Swings
  • 8 x Pullups

Finally, not for time do 3 rounds of:

  • 15 x Weighted Anchored Situps
  • 20 Second Superman Hold

Results:  AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups

T2B then Press, Pullups, Row and Snatch

By | | , , , ,
Comments Off on T2B then Press, Pullups, Row and Snatch

Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Heavy Pullups then AMRAP of KB Swings, Man Makers and V-Ups

By | | , , ,
1 Comment

First start with heavy Weighted Pullups, rest as needed between sets.  Start from full dead hang (count one-onethousand, two-onethousand) before pulling.

  • 1-1-1-1-1 @ 25kg

AMRAP in 15 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Man Makers @ 12kg
  • 10 x V-Ups

Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.

Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

By | | , , , , ,
Comments Off on Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

For time perform the following:

  • Run 1 Mile (1600m)
  • Rest / Transition 45 seconds
  • 21 x Thrusters @ 35kg (77lbs)
  • 21 x Situps
  • 15 x Thrusters
  • 15 x Situps
  • 9 x Thursters
  • 9 x Situps
  • Rest / Transition 45 seconds
  • Run 1 Mile

Results:  First mile in 6:51 (new PR).  Total time 24:18.

Annie then Kettlebells, Push Press and Russian Twists

By | | , , , , , ,
Comments Off on Annie then Kettlebells, Push Press and Russian Twists

First warm up with Annie – for time do 50-40-30-20-10 of:

  • Double Unders
  • Situps

Then do an AMRAP in 15 minutes of:

  • 30 x Kettlebell Swings
  • 20 x Dumbbell Push Press @ 14kg per hand
  • 10 x Russian Twist @ 8kg

Results:  Annie – 8:36.  AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.