Category Archives: M

Metabolic Conditioning Movement

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 :-(.

Pullups, Dips, Barbell Rows and Kettlebell Presses then a Bike HIIT Workout

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EMOM for 15 minutes

  • 2 x Explosive Pullups (as high as possible)

Every 3 minutes for 9 minutes

  • 5 x Weighted Pullups @ 10kg
  • 8 x Weighted Dips @ 10kg

Then 5 rounds as fast as possible

  • 5 x Seated Single Kettlebell Press @ 16kg per Side
  • 5 x Barbell Bent Rows @ 135lbs/60kg

Finisher Bike HIIT

  • 8 x 20 seconds work / 40 seconds rest
  • 8 x 30 seconds work / 60 seconds rest

Results: Good chest to bar pullups. Otherwise done as prescribed.

Pullups, Row and Devil Press

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3 rounds

  • 5 x Explosive Pullups (as high as possible)

3 rounds

  • 3 x L-Sit Pullups
  • 6-8 x Cable Pulldowns @ 95lbs

3 rounds

  • 8-10 x Bar Reverse Rows (feet as high as possible)
  • 8-10 x Strict Ring Dips

Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)

  • Row 120m
  • Max Reps Devil Press @ 14kg per hand

Finisher

  • Run 5k

Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.

Core Work then Deadlifts and Pullups, Thrusters and Kettlebell Swings

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4 rounds of

  • 10 x TRX Dynamic Plank (l+r=1 rep)
  • 10 x TRX Side Plank with Dip Left
  • 10 x TRX Side Pland with Dip Right
  • 10 second L-Sit

Every 3 minutes for 9 minutes

  • 1.1.1 Deadlift @ 80-85% of 1RM (take 5-10 seconds between reps to reset)
  • 3 x Weighted Pullups @ 20kg

EMOM for 14 minutes alternating

  • Even minutes – 10 x Landmine Thrusters @ 55lbs
  • Odd minutes – 10 x Kettlebell Swings @ 32kg

Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).

Muscle Up Progressions and a Bike HIIT Routine

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Accumulate 1 minute L-Sit, every time you break

  • 8 x Cable Pull Downs

Making use of the new cable/pully system. Sitting on Bench with bar grip at eye level, pull down to waist.

EMOM for 10 minutes

  • 5 x Russian Pushups
  • 2 x Archer Pullups (1 per side)

Every 3 minutes for 9 minutes

  • Max unbroken Pronated Grip Pullups (Chin Ups)

Finisher… Bike HIIT Routine

  • 6 x 15 sec work/60 sec rest
  • 6 x 30 sec work/60 sec rest
  • 1 x 45 sec work

Results: Used 70lbs for the Pulldowns Pullups 10-7-7. On my bike, used a baseline resistance of 18 for the HIIT routine.