Category Archives: M-W

Metabolic and Weightlifting Movements

Dumbell Presses then KB Swings, Cleans and Push Press

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6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.

Weighted Pullups then Row and DB Snatch

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Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.

Cleans and Presses then DB Cleans, Squats and Double Unders

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5 rounds of

5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC

8 rounds for time

  • 12-9-6-3 x Dumbbell Hang Power Clean @ 18kg
  • 40 x Double Unders after each round

Then immediately into

  • 3-6-9-12 x Dumbbell Squats
  • 40 x Double Unders after each round

Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

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5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…