Category Archives: M-W

Metabolic and Weightlifting Movements

Deadlifts and HSPU then TRX Core Work

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3 rounds of

  • 7 x Heavy Deadlift
  • Rest 20 seconds
  • 5 x Handstand Pushups
  • Rest 2 minutes

3 rounds

  • 20 x Touch and Go Deadlifts @ 70kg
  • 10 x Deadstop Kettlebell Swings @ 32kg
  • Max Unbroken Strict Dumbbell Press @ 16kg per hand
  • Rest 2 minutes

Then 3 rounds of

  • 10 x TRX Knee Tuck Plus TRX Pike Press
  • 10 x TRX Forearm Saws
  • 30 second TRX Side Plank Left
  • 30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Clean Complex then KBS, Burpees and Power Cleans

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5 rounds of the following complex, increase weight per round

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 3 x Hang Squat Clean

Then 2 rounds of

  • 3 x Hang Squat Clean @ max weight from above

Then for time…

  • 40 x Kettlebell Swings
  • 40 x Burpees
  • 20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

  • 20 x Power Cleans @ 110lbs/50kg
  • 40 x Burpees
  • 40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Cleans, S2OH and Burpees

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A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

  • 1 x Squat Clean @ 95lbs/43kg
  • 1 x Shoulder to Overhead
  • 1 x Burpee
  • 2 x Squat Clean
  • 2 x S2OH
  • 2 x Burpees
  • 3 x Squat Clean
  • …
  • 8 x Squat Clean
  • 8 x S2OH
  • 8 x Burpees

Results: 14:57. Not feeling it today.