Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Strict Press then Push Press, Pullups and Burpees

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8 rounds, rest 90 seconds between rounds

  • 5 x Strict Press
  • 5 x Strict Press
  • 3 x Strict Press
  • 3 x Strict Press
  • 2 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press

Then AMRAP in 12 minutes

  • 10 x Push Press @ 75% of 1RM from last round
  • 10 x Pullups
  • 10 x Burpees

Results:  Strict Press 95-105-115-125-135-140-145-150.  Metcon 2 rounds plus 11 reps @115lbs.

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

Run, Power Clean, Push Press and Toes to Bar

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For time

  • Run 800m
  • 21 x Clean and Press @ 95lbs
  • 21 x Toes to Bar
  • Run 400m
  • 15 x Clean and Press
  • 15 x Toes to Bar
  • Run 200m
  • 9 x Clean and Press
  • 9 x Toes to Bar

Results:  17:24.  My distances were off so only ended up doing about 750m, 300m, 200m.  Good workout though.  To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out).  Probably good to drop the weight to 80lbs for the long version.