Category Archives: M

Metabolic Conditioning Movement

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

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Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

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Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

  • 5 – 5 – 2 – 2 – 1 – 1

For time

  • 50 x TRX Atomic Pushups
  • 50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
  • 50 x Russian Twists @ 12kg
  • 50 x Box Jump Overs

Results:  For the strict press 95/115/135/145/150/155 (new 1RM).  For the metcon finished in 13:20.  Started the reverse rows with feet on a bench but after 25 reps moved to the floor.

Sandbags

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As part of the warm up, do

  • 200 x Double Unders

AMRAP in 20 minutes of

  • 10 x Sandbag Ground to Overhead @ 30lbs/15kg
  • 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
  • 10 x Sandbag Deadlift @ 55lbs/25kg

Then not for time do

Results:  A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4.  Ended up with 9 rounds plus 10 reps.  Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end.  Surprisingly, it relieved the back pain better than stretching.  Maye try warming up next time with the Tuck Ups.