Category Archives: M-W

Metabolic and Weightlifting Movements

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

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3 rounds of

  • 5 x Hanging Pike Lifts (from pullups bar)
  • 5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

  • Min 1 – 14 x Burpees
  • Min 2 – 14 x Hang Power Clean @ 43kg
  • Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
  • Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.

Back Squats then Row, DB Front Sqauts and DB S2OH

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Starting a new cycle based on some workouts I saw at RepWerks. 4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Back Squat

Then, inspired by CF New England’s “Pressed for Time” WOD, every 6 minutes for 18 minutes, score is total Shoulder to Overhead

  • Row 1k
  • 15 x Dumbbell Bent Rows @ 18kg per hand
  • Max Dumbbell Shoulder to Overhead @ 18kg per hand

Results: Back Squat 135-155-165-175lbs. Metcon 48 reps totak (16-16-16).

Weighted Pullups then a Kettlebell Complex

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5 rounds for form and balance

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 13kg (heavier weight than last week)

Then 10 rounds, for time, per side with a single Kettlebell (do all 12 reps on one side, then switch arms and repeat = 1 round)

Results: Metcon 17:06 (may have forgotten to do the Row part on some of the Deadlift rounds).

Pike Lifts, Deadlifts and Box Jumps

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4 rounds of 30 seconds work/30 seconds rest

  • Pike Lift Hold

5 rounds

  • 8 x Single Leg Deadlift @ 32kg Right
  • Rest 30 seconds
  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 60 seconds

Then 10 rounds for time

  • 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee)
  • 10 x Box Jump
  • Rest 40 seconds

Results: Metcon 15:01 including rests. Low Deadlift weight meant I could do all rounds unbroken… worked out well.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36