Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Back Squats then Deadlifts, V-Ups and Burpee

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Giving Overhead Squats another try…

3 rounds of

  • 3 x Standing Sots Press with empty bar
  • 10 second Heel Elevated Overhead Squat Hold with Empty Bar

Then work up to a heavy

  • 3 x Back Squat

Then as finisher, a modified version of the Marston Benchmark WOD. 5 rounds for time (Rx is AMRAP in 20)

  • 1 x Deadlift @ 270lbs/122kg (Rx is 405lbs 🫤)
  • 10 x V-Ups (Rx is T2B)
  • 15 x Burpees

Results: Overhead Squats were doable but killed my shiulder sso not wasting my time… Back Squat 225lbs/102kg. Metcon 9:26. Nice heavy workout.

Overhead Press, Ring Pullups and Row

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3 rounds of

  • 8 x Seated Dumbbell Press @ 16kg
  • 3 x Weighted Ring Pullups @ 10kg

4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds

  • Row 400m
  • 3 x Ring Pullups
  • 6 x Strict Press @ 65% of 3RM from last time
  • Max Effort Push Press

Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.

Pullups and Dips then V-Ups, Lunges and Bike

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4 rounds of

  • 5 x Weighted Pullups @ 15kg
  • 8 x Weighted Dips @ 12kg

Then 3 rounds

  • 6 x Ring Reverse Rows (false grip, fists touching at sternum)
  • 10 x Ring Dips

Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)

  • 16 x V-Ups
  • 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
  • Max Distance Stationary Bike

Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.