Category Archives: M-W

Metabolic and Weightlifting Movements

Bench Press then Row, Thrusters and HPC

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5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Split Squats and Hip Thrusts then Row, KBS and Deadlifts

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5 rounds of and work up to a heavy

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Right
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left
  • Rest 2 minutes

Then 3 rounds, rest 2 minute between round

  • 20 x Weighted Hip Thrusts @ 95lbs

Then, for time, complete both parts

Part 1 –

  • Row 1k

Part 2 – 5 rounds of

  • 20 x Kettlbell Swings @ 24kg
  • 3 x Deadlifts @ 185lbs

Results: Split Squats 65-75-85-105-115lbs. Metcon 11:31.

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes

  • 10 x Dips

Then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.

Deadlifts, Row and Burpees

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Every 3 minutes for 15 minutes

  • 6 x Bench Press
  • Rest 30 seconds
  • 6 x Strict L-Sit Pullups

Based on the U Can’t Touch This WOD from CF New England.

  • 21 x Deadlift @ 185lbs/84kg
  • 200m Row
  • 21 x Burpees over the Bar
  • 200m Row
  • 15 x Deadlift
  • 200m Row
  • 15 x Burpees over the Bar
  • 200m Row
  • 9 x Deadlift
  • 200m Row
  • 9 x Burpees over the Bar
  • 200m Row

Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.

Pullups and Knee Raises then Burpees, C&J and Thrusters

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups
  • 6-8 x Weighted Knee Raises / Knees to Waist

For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.

Then the Street Parking Instagram WOD from June 23.

AMRAP in 18 minutes of

  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Hang Clean and Jerk @ 14kg per Hand
  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Thrusters @ 14kg per Hand

Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.