Category Archives: M

Metabolic Conditioning Movement

Clusters, Burpees and Box Jumps

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Start with 3 rounds of

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Then do 3 rounds of

1.1.1 Clusters

Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.

Then for time

  • 30 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 20 x Box Jumps
  • 5 x Clusters @ 95.lbs
  • 10 x Box Jumps
  • 5 x Clusters @ 95lbs
  • 10 x Burpees
  • 5 x Clusters @ 95lbs
  • 20 x Burpees
  • 5 x Clusters @ 95lbs
  • 30 x Burpees

Results:  For the clusters ended up with 115lbs.  For the metcon finished in 13:25.

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

Core Work and Pullups then Run 5k

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3 rounds in Pushup position, rest 1 minute between rounds

  • 10 x Bird Dogs (total)
  • 10 x Shoulder Taps (total)
  • 10 x Dynamics Planks (up-down is one rep)
  • 10 x Plank Rotations (total)
  • 50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

  • Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.

Weighted Pullups and Dips then Omar Hero WOD (scaled)

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EMOM for 10 minutes

  •  Even minute:  3 x Weighted Pullups @ 30lbs
  • Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

  • 10 x Thrusters @ 75lbs (Rx is 95lbs)
  • 15 x Burpees
  • 20 x Thrusters
  • 25 x Burpees
  • 30 x Thrusters
  • 35 x Burpees

Results:  Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!