Category Archives: M

Metabolic Conditioning Movement

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

Max Heart Rate Test

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Thought I should test to see what my real max heart rate might be and adjust my Whoop accordingly.

4 rounds of 2 minutes on, 1 minute rest

  • Row @ max effort

Results: Got up to 169 which was not what I expected since I hit 177 earlier in the week when running some hills. Not a test I want to repeat again soon! Side note… on my second round finished 500m in 1:46.

Accessory Day

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3 rounds of

  • 3 x Windmills each side @ 8kg

Then 2 rounds of

  • 10 x Paloff Press per side

30 seconds on / 30 seconds off for 16 minutes

  • Kneeling Halos @ 14kg Clockwise
  • Kneeling Halos @ 14kg Counter Clockwise
  • Marches @ 32kg Left
  • Marches @ 32kg Right

Finisher, for max distance, one minute on / one minute off for 8 minutes of

  • Bike intervals alternate sitting and standing each on round

(On = cadence of 80-90/Off = cadence of 60-70).

Results: Finisher 6.3km.