Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Strict Press and Pullups then Deadlift, Pushups and Burpees

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4 rounds increasing weight each round if possible

  • 7 x Strict Press

Then @ max weight from above, 2 rounds of

  • 10 x Push Press
  • Max Unbroken Strict Pullups
  • Rest 90 seconds

Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)

  • Max Deadlift @ 115lbs/52kg
  • Max Pushups
  • Max Burpees
  • Rest 1 minute

Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.