Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Weighted Pullups and MU Transitions then TGUs, KBS and KB Front Squats

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Spend 15 minutes working on

  • Ring Muscle Up Transitions

Then 5 rounds of

  • 1-2 x Weighted Pullup @ 20kg

Then a modified version of the Arnie benchmark WOD… For time

  • 15 x Turkish Getups @ 16kg, Right Arm
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Left Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Right Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 15 x Turkish Getups @ 16kg, Left Arm

Results: Meton 21:40. Very interesting workout… never did that many TGUs in a row (Rx is 21 but that would take too long).

Presses and Pushups then Renegade Rows and KBS

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4 rounds work up to a heavy

  • 10 x Strict Press

Then 3 rounds of

  • 8-10 x Kneeling Kettlebell Overhead Press @ 14kg

Then AMRAP in 12 minutes

  • 30 x Double Unders
  • 1 x Man Makers @ 18kg per hand
  • 30 x DUs
  • 2 x Man Makers
  • 30 x DUs
  • 3 x Man Makers
  • etc.

Results: Strict Press 75-85-95-105lbs. Metcon 6 rounds plus 32 reps.

HSPU, DUs, Lunges and Devil Presses

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Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.