Category Archives: M

Metabolic Conditioning Movement

Reverse Rows and Bench Press then Double Unders, Kettlebell Swings and Pushups

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EMOM for 8 minutes do (4 rounds each):

  • Odd Minute:  5-8 x Weighted Reverse Rows @ 15kg
  • Even Minute: 5-8 x Bench Press @ 70kg

Then do AMRAP in 15 minutes of:

  • 30 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 10 x Pushups

Results:  For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.

Core Work then an AMRAP of Thrusters and Burpees

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Not for time do 3 rounds of:

  • 3-5 reps per side of Turkish Getups @ 18kg
  • 3-5 Barbell Rollouts
  • 3-5 Dumbbell Windmills per side @ 8kg

Then do AMRAP in 15 minutes of:

  • 10 x Thrusters @ 43kg
  • 10 x Burpees

Results: Did 3 TGU per side, 5 Rollouts and 5 Windmills per round.  First time doing Windmills.  Reached down the same side instead of crossing over with my free hand (easier version then shown in the video). We’ll see how my abs feel tomorrow before I can tell how good this one was.  For the AMRAP did 5 rounds plus 10 Thrusters and 7 Burpees.

Squat Cleans and Pullups then Thrusters and Burpees

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Every 3 minutes for 12 minutes (4 rounds) do

  • 5 x Squat Cleans @ 50kg
  • 5 x Pullups

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • Ascending: Burpees
  • Descending: Thrusters @ 43kg

Then 5 rounds of 15/30 L-Sits.

Results: Ladders took exactly 8 minutes as I was hoping.