Category Archives: M-W

Metabolic and Weightlifting Movements

Ring Muscle Ups, Pushups, Rows and a KB Finisher

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3 rounds of

  • 10 x Pike Lift Over Kettlebell (over and back = 1 rep)
  • 15-20 Second L-Sit Hold

Then accumulate

  • 20 x Ring Muscle Ups from L-Sit on Floor

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x TRX Atomic Russian Pushups
  • Odd Minute – 8 x TRX Reverse Rows

Finisher from Joeller Blades on Instagram. EMOM for 8 minutes with a single Kettlebell

  • 3 x Kettlebell Swings Left Hand
  • 1 x Kettlebell Clean and Press Left Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Left Hand
  • 3 x Kettlebell Swings Right Hand
  • 1 x Kettlebell Clean and Press Right Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Right Hand

Results: Happy with the Muscle Ups… Did an EMOM for 12 minutes and was able to get in two reps in most rounds with a controlled descent. Used my new 20kg Kettlebell for the Finisher.

Burpees, G2OH and Row

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Inspired by the Kody hero WOD from WODwell Crossfit…

Part 1 – AMRAP in 20 minutes

  • 9 x Burpees
  • 8 x Ground to Overhead @ 75lbs

Immediately followed by Part 2 –

  • Row 2000m

Results: Metcon total time 29:41. Part 1 – 10 rounds plus 5 reps. 2k Row in 8:52. Took some time to transition to the rower. Power Snatch for the G2OH.

Deadlifts, Lunges and Box Jumps

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5 rounds of

  • 3 x Touch and Go Deadlift @ 1.7 x Bodyweight

Then baded on the Street Parking Tutankhamen Vault WOD…

AMRAP in 14 minutes

  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings @ 32kg (Rx is Box Jumps)
  • 2 x Deadlift @ 155lbs
  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings
  • 4 x Deadlift @ 155lbs
  • etc. adding 2 DL per round

Results: Used 265lbs/120kg for the Deadlifts. Metcon 8 rounds plus 9 reps.

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.