Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Tara Hero WOD Modified

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Inspired by the Tara Hero WOD….

For time

Cash in

  • 25 x Burpees

Then 6 rounds of

  • 20 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 20 x Goblet Squat @ 24kg

Cash out

  • 4 min Forearm Plank
  • Every time you break do…
    • 3 x Burpees first break
    • 6 x Burpees second break
    • etc.

Results: 25:45.

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

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5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

Bench Press and Pushups then DL, TRX Rows, Thrusters

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4 rounds

  • 4 x Bench Press @ 85-90% of 1RM

Then accumulate

  • 50 x Alternating Archer Pushups (25 per side)

Then the CF New England “Giddy Up” WOD, AMRAP in 15 minutes of

  • 1 x Deadlift @ 220lbs
  • 1 x TRX Reverse Row
  • 1 x Dumbbell Thruster @ 14kg per hand
  • 2 x Deadlift @ 220lbs
  • 2 x TRX Reverse Row
  • 2 x Dumbbell Thruster @ 14kg per hand
  • …

Results: Used 185 for the Bench Press. Metcon 9 rounds plus 2 reps. For the TRX Rows, put feet on my bench so body was parallel to the floor.

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

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Based on WODWell’s Ignite21 WOD on Instagram.

For time

  • 20 x Burpees
  • 150 x Double Unders
  • 80 x Abmat Situps
  • 60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
  • 40 x Alternating Lunges (r+l=1)
  • 20 x Power Cleans @ 120lbs/55kg
  • 20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.