Category Archives: M-W

Metabolic and Weightlifting Movements

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

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3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.

Power Clean, Front Squats, Push Press and Burpees

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

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.