Category Archives: M-W

Metabolic and Weightlifting Movements

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Cleans, S2OH and Burpees

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A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

  • 1 x Squat Clean @ 95lbs/43kg
  • 1 x Shoulder to Overhead
  • 1 x Burpee
  • 2 x Squat Clean
  • 2 x S2OH
  • 2 x Burpees
  • 3 x Squat Clean
  • …
  • 8 x Squat Clean
  • 8 x S2OH
  • 8 x Burpees

Results: 14:57. Not feeling it today.

Power Cleans and Thrusters

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4 rounds for time, rest minimun of 1 minute between rounds.

  • Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
  • Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
  • Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
  • Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

Bench Press then Bike and DL

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5 rounds of

  • 2 x Bench Press @ 90% of 1RM

Then 2 rounds of

  • 10 x Bench Press @ 60% of 1RM

Then for time

  • Bike 1k
  • 35 x Deadlifts @ 200lbs/91kg
  • Bike 1k

Results: Started with 200lbs/90kg for the Bench Press but dropped to 90lbs/86kg after I failed after 1 rep in round 3 with the higher weight… even resting 3 minutes between rounds. Metcon 10:29.