Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Bent Rows, Pistols and Row

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AMRAP in 4 minutes

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Row

Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)

  • 8 x Barbell Rows @ 120lbs/55kg
  • 8 x Alternating Pistol Squats (total, 4 per leg)

Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.

Row, Goblet Squats, Mountain Climbers and HS Hold

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30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…

  • Minute 1 – Row for Calories
  • Minute 2 – Goblet Squats @ 24kg
  • Minute 3 – TRX Mountain Climbers
  • Minute 4 – Handstand Hold

Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.

Row, Burpees and KB Snatch

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Cash in

  • Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

  • 1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
  • 1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

  • Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

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Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.