Category Archives: M-W

Metabolic and Weightlifting Movements

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.

Strict Press then Wall Balls and Deadlifts

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From a Ketllebell Kings Instagram post, using a single 8kg Kettlebell, 2 rounds of

  • 1 minute Slow Mountain Climbers
  • 1 Minute Weighted Situp with Twist
  • 1 Minute Weighted V-Up
  • 1 Minute Weighted Flutter Kicks
  • 1 Minute Rest

Watch the link for a demo of the movements.

Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • Rest 2 minutes

Then an old classic format… for time

  • 100 x Wall Balls @ 10kg or Sandbag Thrusters @ 20kg
  • EMOM Stop and do 3 x Deadlift @ 220lbs/100kg

Results: Used 110lbs for the Presses. Metcon 7:57.

G2OH, Reverse Lunge and Row

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Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.