Category Archives: M-W

Metabolic and Weightlifting Movements

Strict Press then DB Push Presses and Box Jump Overs

By | | , , , ,
Comments Off on Strict Press then DB Push Presses and Box Jump Overs

Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Strict Press

Then Inspired by the Street Parking MIMIR Vault WOD…

5 rounds with the following rep scheme, 3-6-9-12-15-18…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Rest 5 minutes, then 5 rounds with the following rep scheme, 18-15-12-9-6-3…

  • DB Push Press R @ 18kg
  • DB Push Press L @ 18kg
  • Box Jump Overs

Results: Strict Press 135lbs. Metcon 8:24 and 8:51.

Bench Press then Deadlifts and Burpees

By | | , , , ,
1 Comment

5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.

Core Work then 300 Kettlebell Swings and some Deadlift

By | | , , , ,
1 Comment

3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.

Cleans and Burpees

By | | , , , ,
2 Comments

Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.