Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

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Accumulate 10

  • Ring Muscle Up Transitions from L-Sit

AMRAP in 14 minutes of

  • 4 x Power Clean @ 110lbs/50kg
  • 6 x Ring Dips
  • 8 x Alternating Dumbbell Snatches @ 20kg (total 4 per side)
  • 12 x Calorie Row

Results: Metcon 5 rounds plus 21 reps.

Strict Press then Pullups, DL and Burpees

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5 rounds work up to a heavy

  • 6 x Strict Press

Then 2 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x Pushups

Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…

  • 12 x Pullups
  • 9 x Deadlifts @ 185lbs
  • 6 x Burpees

Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.