Category Archives: M

Metabolic Conditioning Movement

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Kettlebells and Run, then Pullups

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Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.

For time perform:

  • 50 x Kettlebell Swings @ 24kg
  • Run 1 mile / 1500 meters
  • 50 x Kettlebell Swings @ 24kg

Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:

  • Hammer Grip
  • Narrow Grip Pullup (Hands as close together as possible)
  • Narrow Grip Chinup (Hands as close together as possible)
  • Wide Grip Pullup (Outside shoulders)
  • Regular Pullup (Shoulder width grip)

Results:  I did the first round kettlebell swings unbroken.  The mile I did in 7:34, 4:22 per km.  Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run.  For the pullups performed 8-6-6-5-3.