Category Archives: M-W

Metabolic and Weightlifting Movements

Back Squats then Row, DB Front Sqauts and DB S2OH

By | | , , , ,
Comments Off on Back Squats then Row, DB Front Sqauts and DB S2OH

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

By | | , , , ,
2 Comments

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

By | | , , , ,
1 Comment

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

By | | , , , ,
Comments Off on Strict Press then Push Press, Front Squat and Row

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

Bench Press, Pullups, Pulldowns and Row

By | | , , , ,
Comments Off on Bench Press, Pullups, Pulldowns and Row

5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.