Category Archives: M-W

Metabolic and Weightlifting Movements

Power Cleans and Kettlebells

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Every 2 minutes for 10 minutes

  • 1 x High Hang Power Clean @ 65% of 2RM
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.

  • 1 x Single Arm Kettlebell Swing @ 20kg
  • 1 x Single Kettlebell High Pull
  • 1 x Single Kettlebell Snatch
  • 2 x Overhead Reverse Lunges (1 per leg)

Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀

Front Squats then Row, KBS and Reverse Lunges

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then, inspired by CF New England’s ‘Bad Reputation’ WOD…

AMRAP in 12 minutes

Buy in: Row 50 Calories

Then in remaining time

  • 20 x Kettlebell Swings + 2 x Reverse Lunges (r+l=1 rep) @ 24kg
  • 20 x Kettlebell Swings + 4 x Reverse Lunges @ 24kg
  • 20 x Kettlebell Swings + 6 x Reverse Lunges
  • etc. until clock runs out

Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.