Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Back Squats then Goblet Squats, Burpees and HSPU

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4 sets of

  • 8 x Weighted Straight Leg Situps with 45lbs Plate
  • 25 x Mountain Climbers (R+L=1)

Every 2 minutes for 8 minutes, work up to a heavy

5 x Pause Back Squat, 2 second pause at the bottom (22X2)

Then AMRAP in 15 minutes of

  • 15 x Goblet Squats @ 24kg
  • 9 x Burpees
  • 3 x Handstand Pushups

Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.

Deadlifts, T2B and Thrusters plus an Upper Body Complex

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time

  • 20-16-12-8-4 x Double Dumbbell Deadlifts @ 16kg
  • 15-12-9-6-3 x Toes to Bar
  • 10-8-6-4-2 x Double Dumbbell Thrusters @ 16kg

Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)

  • 15 x Seated Dumbbell Upright Rows/High Pulls
  • 15 x Seated Dumbbell Hammer Curls
  • 12 x Seated Dumbbell Strict Press

Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.

Front Squat then DUs, Goblet Squats and Dips

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3 rounds working up to a heavy

  • 8 x Front Squat

Then 5 rounds for time

  • 40 x Double Unders
  • 20 x Alternating Goblet Lunges @ 24kg (10 per leg)
  • 10 x Dips

Results: Front Squats 135-155-165lbs. Metcon 12:58. Dips were a struggle which normally is not an issue. Maybe the goblet hold has something to do with it.

Power Cleans, HSPU, Deadlifts, KBS and Row

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5 rounds for time

  • 3 x Power Cleans @ 85-90% of 3RM
  • 9 x Handstand Pushups
  • 15 x Deadlifts
  • 21 x Kettlebell Swings @ 24kg
  • 15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.