Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

The Seven

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A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.

7 rounds for time (time cap 30 minutes)

  • 7 x Handstand Pushups
  • 7 x Dumbbell Thrusters @ 14kg per hand
  • 7 x Toes to Bar
  • 7 x Deadlifts @ 185lbs/84kg
  • 7 x Burpees
  • 7 x Kettlebell Swings @ 32kg
  • 7 x Pullups

Results: Metcon 29:18. Good long grind to get the week started.

Strict Press then HSPU, DU and Dumbbell Power Cleans

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5 rounds, work up to a heavy

  • 1 x Strict Press

Then AMRAP in 15 minutes

  • 5 x Handstand Pushups
  • 50 x Double Unders
  • 10 x Dumbbell Hang Power Cleans @ 16kg per hand
  • 50 x Double Unders
  • 10 x Reverse Lunge @ 16kg per hand ( 5 reps per leg)
  • 50 x Double Unders

Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.

Deadlift, HSPU and KBS

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For total Kettlebell Swings….

AMRAP in 3 minutes of the following

  • 6 x Deadlifts @ 185lbs/84kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 205lbs/93kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 215lbs/97kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 225lbs/102kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 235lbs/106kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.

Pike Press and Pause Squats then Step Ups, Row and T2B

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3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

Every 2 minutes for 12 minutes (6 rounds) work up to a heavy

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.

Deadlifts and KBS then HPC, Row and HSPU

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Every 2 minutes for 10 minutes

  • 3 x Deadlift

Then EMOM for 10 minutes of

  • 10 x Kettlebell Swings @ 32kg

Then AMRAP in 15 minutes of

  • 10 x Handstand Pushups
  • 10 x Hang Power Clean @ 95lbs
  • 20 Cal Row

Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.