Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Handstand Pushups, DUs and Lunges

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For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

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3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.

Front Squats then 30/10 Intervals

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Front Squat

Then a full body interval workout from heatherblackfit Instagram.

Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…

  • Renegade Rows Left
  • Renegade Rows Right
  • Reverse Lunge plus Thruster L
  • Reverse Lunge plus Thruster R
  • Dumbbell Snatch L
  • Dumbbell Snatch R
  • Russian Twist
  • Rest 1 minute

Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.

Core Work then Man Makers, Deadlifts and T2B

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3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left with Crunch (elbow to knee)
  • Side Plank Right with Crunch
  • Alternating Single Leg V-Ups

Then AMRAP in 21 minutes

  • 3 x Strict Toes to Bar
  • 6 x Man Makers @ 14kg
  • 9 x Deadlifts @ 205lbs

Results: Metcon 5 rounds plus 12 reps.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

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5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.