Category Archives: M-W

Metabolic and Weightlifting Movements

Bench Press then Lunges, Burpees, Run and KB Swings

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Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Snatches and Squats, then Squats, Dumbbell Snatches and Situps

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Not for time do 6 sets of:

6 x Power Snatch + Overhead Squat

Then do AMRAP in 15 mintues of:

  • 10 x Goblet Squats @ 24kg
  • 10 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Situps

Results:  For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets.  For the AMRAP did 7 rounds plus 12 reps.

Kettlebell Swings, Deadlifts

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings).  For time do 3 rounds of the following:

  • 10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 1 minute
  • 50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 3 minutes

Results: 34:57.

Single Leg Deadlifts then Dumbbell Snatches, Burpees and Goblet Squats

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EMOM for 18 minutes do:

5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)

Then do AMRAP in 8 minutes of:

  • 5 x Dumbbell Snatch @ 50lbs/22kg per hand (5 x left, 5 x right)
  • 10 x Burpees
  • 10 x Goblet Squat @ 50lbs/22kg

Results: For the AMRAP did 4 rounds exactly.