Category Archives: M

Metabolic Conditioning Movement

Bench Press and Weighted Pullups then 100 Wall Balls

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Not for time do 5 rounds of:

  • 3 – 5 x Bench Press
  • 3 x Weighted Pullups

Then for time do 100 Wall Balls @ 9kg

Results:  Increased bench press weight up to around 80kg/160lbs (not sure anymore).  For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total.  Wallballs done in 6:52.

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.