Category Archives: M-W

Metabolic and Weightlifting Movements

Pullups and Rows then Lumberjack 20 with a Bike

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10 rounds

  • 3 x Weighted Pullup @ 15kg

Then accumulate

  • 30 x Straight Arm Cable Pulldowns @ 70lbs

Lumberjack 20 with Biking instead of Running or Rowing. For time:

  • 20 x Dumbbell Deadlifts @ 20kg per hand
  • Bike 800 meters
  • 20 x Kettlebell Swings @ 32kg
  • Bike 800 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Bike 800 meters
  • 20 x Burpees
  • Bike 800 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Bike 800 meters
  • 20 x Alternating Box Step Ups (r+l=1rep)
  • Bike 800 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Bike 800 meters

Results: Metcon 24:47. Last set of Squat Cleans was very hard.

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.

Front Squats then KB Swings and DLs

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5 rounds of

  • 5 x Straight Leg Situps
  • 5 x Russian Twist @ 14kg
  • 10 x Mountain Climbers (R+L=1 rep)

Then 4 rounds

  • 6 x Front Squat @ 80% of 2RM

Then 6 rounds for time

  • 3 x Kettlebell Deadlifts @ 32kg
  • 3 x Kettlebell Swings @ 32kg
  • 2 x Kettlebell Deadlifts
  • 2 x Kettlebell Swings
  • 1 x Kettlebell Deadlift
  • 1 x Kettlebell Swing

Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).

Front Squats, Back Squats, Lunges and Row

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4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.

Deadlifts, Bench Press, Cleans and Bike

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Taken from CF New England’s “Lethal Linda” WOD using Rx weight from Linda…

AMRAP in 5 minutes of

  • Deadlift @ 230lbs (1.5 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Bench Press @ 155lbs (1 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Squat Cleans @ 115lbs (0.75 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Results: Nice Sunday WOD… needed the 5 minute “rest” to change weights and prep for the next round… 33-23-21 reps and 6.24km bike total (2-2.2km per round).