Category Archives: M-W

Metabolic and Weightlifting Movements

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

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3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.

Bench Press and Pullups then DUs, Deadlifts, Power Cleans and Push Press

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5 rounds

  • 6 x Bench Press (increase weight per round)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg
  • Rest 2 minutes

Then accumulate

  • 50 x Incline Bench Press @ 20kg

Then inspired by Street Parking’s Loki Vault WOD…

For time 3 rounds

  • 30 x Double Unders
  • 6 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Rest 1 minute, then for time 2 rounds

  • 60 x Double Unders
  • 9 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Rest 1 minute, then for time 1 round

  • 120 x Double Unders
  • 18 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Results: Bench Press 140-150-155-160-165lbs. Metcon 3:51, 3:52, 4:11.

Front Squats then DB Step Ups, Push Press and Bupree BJs

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3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then a shortened version of the Street Parking WOD from March…

3 rounds for time (original is 5 rounds)

  • 20 x Dumbbell Step Ups @ 16kg per hand
  • 15 x Dumbbell Push Press @ 16kg per hand
  • 10 x Burpee Box Jumps

Results: Used 155lbs for the Front Squats. Metcon 11:27.

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35