Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Zombie Squats, Pullups and Press then Pullups, Burpees and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Zombie Squat (start with empty bar and increase weight per round)
  • 6-8 x Wide Grip Strict Pullups

Then 5 rounds of

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%
  • 1 x Strict Press @ 95%+ (if possible)

Then 3 rounds for time of

  • 21 x Pullups
  • 15 x Burpees
  • 9 x Thruster @ 110lbs

Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.

Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

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3 rounds of

  • 8 x Weighted Pullups @ 3kg

Then every 3 minutes for 9 minutes

  • 20 x Cable Pulldowns @ 50lbs

3 rounds for time

  • 10 x Dips
  • 15 Calorie Row
  • 20 x Single Kettlebell Strict Press @ 14kg Left
  • 20 x Single Kettlebell Strict Press @ 14kg Right
  • 25 x Goblet Squats @ 24kg
  • 30 x Pushups

Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.

Pullups and a Chipper

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3 rounds of

  • 10 x Strict Pullups

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

AMRAP in 20 minutes

  • 24 x Alternating Dumbbell Snatch @ 20kg
  • 24 x Weighted Situps
  • 24 x Deadlift @ Body Weight (165lbs/75kg)
  • 24 x Pushups
  • 24 x Kettlebell Swings @ 24kg
  • 24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.

Back Squats, Pullups, Reverse Lunges, Row and Snatches

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Every 3 minutes for 12 minutes

  • 3 x Tempo Back Squat @ 75% of 1RM (32×3)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg

Then 3 rounds

  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
  • Rest 30 seconds
  • 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
  • Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

  • 8 x Strict Pullups
  • Row 400m
  • 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.