Category Archives: M

Metabolic Conditioning Movement

Front Squats and Reverse Lunges then a Bike HIIT

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3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.

Strict Press and Cleans then a Bike HIIT

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Three rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Ring Rows

Every 2 minutes for 12 minutes

  • 3 x Strict Press (increase weight per round)
  • 5 x Strict Pullups

AMRAP to failure

  • 1 x Hang Muscle Clean @ 20kg (Empty Bar)
  • 1 x Strict Press
  • 2 x Hang Muscle Clean
  • 2 x Strict Press
  • etc.

Then an iFit Bike HIIT

  • 6 x 45 seconds work / 45 seconds rest
  • 4 x 1 minute work / 1 minute rest
  • 2 x 1 minute work / 30 seconds rest

Results: Strict Press got up to 130lbs. Cleans and Press – 7 rounds. Bike at 16 resistance baseline – couldn’t keep the recommended pace…

Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 88-90% of 5RM weight

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.

Back Squat then Step Ups and Devil Press

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 3 minute for 9 minutes

  • 6 x Back Squats @ 80% from max above

Then Street Parking Vault WOD Jotunheim, For time, 6 rounds of

  • 10 x DB Step Ups @ 16kg
  • 10 x Devil Press @ 16kg
  • 10 x DB Step Ups @ 16kg
  • Rest 1 minute

Results: Back Squat got up to 245lbs/111kg. Beat my old 1RM by 10lbs! Used 205lbs for the sets of 6. Metcon 19:52 (including the rest). Only got through 5 rounds of the Metcon, one of my weights broke :-(.