Category Archives: M-G

Metabolic and Gymnastic Movements

MU Work then MU, T2B and Run

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Accumulate 30 seconds

  • False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

  • 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

  • 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

  • 2 x Bar Muscle Ups
  • 6 x Toes to Bar
  • Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.

Bench Press, Bike and Toes to Bar

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5 rounds

  • 2 x Bench Press @ 100% of 2RM
  • 6 x Weighted Pullup @ 13kg

Then 3 rounds

  • 8 x Straight Arm Cable Pulldowns @ 80lbs
  • 15 x Dumbbell Incline Bench @21kg

Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)

  • 1000m Bike
  • 12 x Toes to Bar

Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.