Category Archives: M

Metabolic Conditioning Movement

Deadlifts then Kettlebell Swings and Double Unders

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Continuing my RepWerks program to build strength back…

Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 5 x Deadlift @ 75-80% of above

Then AMRAP in 10 minutes of (inspired by this Street Parking WOD on Instagram)

  • 5 x Kettlebell Swings
  • 20 x Double Unders
  • 10 x Kettlebell Swings
  • 20 x Double Unders
  • 15 x Kettlebell Swings
  • 20 x Double Unders
  • … until time finishes

Results: Part 1 – 225lbs. Part 2 – 170lbs. Metcon 7 rounds plus 13 reps (completed round of 35 KBS.)

Shoulder Strength plus Double Unders

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Trying out some shoulder strength work as rehab.

  • 10 x Banded Pull
  • 10 x Banded Press
  • 30 x Banded Pulses (10 down, 10 middle, 10 up)
  • 30 second Palloff Press

Double Under Flight Simulator. For time

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x Unbroken Double Unders

Results: Metcon 9:37. Missed on the outbound round of 20 and the return round of 40. Otherwise needed only one attempt at each.

Front Squats then Box Jump and Devil Press

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8 rounds, rest as needed between rounds

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 1 x Front Squat @ 95%+

Then keep max weight on the bar and do 3 sets of

For the hold, get positioned under the bar and stand up, hold for the 5-10 seconds, then return the bar to the rack.

Then for time 15-12-9-6 (Fortitude SC WOD from Instagram)

  • Box Jump @ 30 inches
  • Devil Press @ 30lbs

Results: Front Squats 165-185-195-185-195-205-215-220lbs. Metcon 7:51.

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.