Category Archives: M

Metabolic Conditioning Movement

Bench Press, Pushups and Pullups then some Tabatas

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5 rounds of

  • 2 x Bench Press @ 85% of 1RM
  • 5 x Knees to Bar

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds

  • Sandbag Ground to Overhead @ 20kg
  • Bike for Distance
  • Sandbag Thrusters
  • Bike for Distance

Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.

Gymnastics Work then Strict Presses and Bike

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Take 20 minutes and work on Planche, Press to Handstand, etc.

Then 3 rounds of, rest 2 – 3 minutes between rounds

  • 5 x Strict Press @ same weight as last time

Rest 2 minutes then 2 rounds, rest 2 minutes between rounds

  • Max Strict Press @ 80% of above weight

Then

  • 15k Indoor Bike

Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.

Bench Press and DB Rows then Burpees and Sandbag Thrusters

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4 rounds

  • 4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

  • Max Incline Dumbbell Bench Press @ 20kg per hand
  • Rest 30 seconds
  • Max Dumbbell Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 25 x Burpees
  • 25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.