Category Archives: M-W

Metabolic and Weightlifting Movements

Split Squats then Lunges and Burpees

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

5 rounds for time

  • 18 x Overhead Barbell Lunges @ 20kg (total, 9 per leg)
  • 21 x Burpees

Results: Metcon 14:16

Cleans, Presses and Run or Bike

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Taken from WODwellcf’s Drag Show WOD on Instagram…

  • 15 x Power Clean @ 105lbs/48kg
  • Bike 400m
  • 12 x Power Clean
  • Bike 400m
  • 9 x Power Clean
  • Bike 400m
  • 6 x Power Clean
  • Bike 400m
  • 6 x Push Jerk @ 105lbs
  • Bike 400m
  • 9 x Push Jerk
  • Bike 400m
  • 12 x Push Jerk
  • Bike 400m
  • 15 x Push Jerk
  • Bike 400m

Results: Original WOD includes a 100m run instead of the Bike, so pick what works best for you. I also did Hang Power Cleans to cut down the noise for my neighbors. 17:25.

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.