Category Archives: M-G

Metabolic and Gymnastic Movements

Complex Ladder plus 60/60 Metcons

By | | , , , ,
Comments Off on Complex Ladder plus 60/60 Metcons

Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:

  • 3 x Hanging Cleans
  • 3 x Push Presses
  • 3 x Front Squats

Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:

  • 60 seconds of KB swings
  • 60 seconds of rest
  • 60 seconds of Hand Release Pushups
  • 60 seconds rest

Part B2 – In the same format do:

  • Wall Balls
  • Situps or Knee Raises or Toes to Bar

Results:  Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg.  Part B – 185 reps.  Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.

Pullups, Handstand Pushups and a Run

By | | , , , ,
1 Comment

For max reps perform one round of the following:

  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups

Results: 68 reps total (12/12, 12/10, 12/10).  First mile run in 7:14 (4:25 per km).  Second mile run in 7:47 (4:42 per km).

Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

By | | , , , ,
Comments Off on Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

Not for time perform 3 rounds of:

  • 5 x Pistol Squats each leg
  • 2 x Turkish Getups each side @ 18kg

For time perform 7 rounds of:

  • 10 x SDHP @ 43kg
  • 10 x Sandbag Thrusters @ 15kg
  • 10 x Kettlebell Swings @ 24kg

Results:  Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-).  For the Metcon:  19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot.  Had to break into two sets of 5 after the 3rd round.

Heart Rate during Metcon

Heart Rate during Metcon

Front Squats then Burpees, Thrusters and Rows

By | | , , , ,
Comments Off on Front Squats then Burpees, Thrusters and Rows

Not for time do Front Squats. Between each set do 5 Toes to Bar.

  • 5-5-5-5-5 @ 55kg

AMRAP in 15 minutes:

  • 7 x Burpees
  • 7 x Dumbell Thrusters @ 14kg per hand
  • 7 x TRX Rows or Reverse Rows

Results:  AMRAP:  10 rounds exactly (did reverse rows with feet on box).  This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:

AMRAP in 15 minutes:

  • 9 x Box Jump Overs
  • 9 x Push Press
  • 9 x Dips

Fit2DAy Saturday Workout 14.02.2015

By | | , , , ,
Comments Off on Fit2DAy Saturday Workout 14.02.2015

Do four, six minute rounds as follows:

Round 1:

  • Row 500m
  • 20 Kettlebell Swings
  • 10 Burpees
  • Rest remainder of the 6 minutes

Round 2:

  • 75 Double Unders
  • 20 Wall Balls
  • 10 Pullups
  • Rest remainder of the 6 minutes

Round 3:

  • Row 500m
  • 20 Pushups
  • 20 Air Squats
  • Rest remainder of the 6 minutes

Round 4:

  • 75 Double Unders
  • 30 Situps
  • 10 Ring Dips

Results:  First 500m in 1:41, second in 1:55.