Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Weighted Pullups then HR Pullups, Deadlifts, Kettlbell Swings and Handstand Pushups

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E3MOM for 12 minutes (4 rounds)

  • 3 x Weighted Pullups

Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg

  • 100 x Hand Release Pushups

Then do the following, each time you need to rest do 3 x Handstand Pushups.

  • 100 x Kettlebell Swings

Results:  For the Pushups – 9:38.  Kettlebell Swings – 6:27.

Squat Cleans then Pullups, Burpees, Squat Cleans and Run

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E2MOM for 16 minutes

3 x Hang Squat Clean

Then AMRAP in 12 minutes

  • 12 x Pullups
  • 8 x Bar Hop Burpees
  • 4 x Squat Cleans @ 95lbs
  • Run 200m

Results:  For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps).  Metcon 3 rounds plus 21 reps.

Deadlifts then Snatches, Pullups and DUs

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Every 3 minutes, for 18 minutes (6 sets)

  • Set 1 – 5 x Deadlift @ 200lbs
  • Set 2 – 4 x Deadlift @ 220lbs/100kg
  • Set 3 – 3 x Deadlift @ 240lbs/110kg
  • Set 4 – 2 x Deadlift @ 255lbs/115kg
  • Set 5 – 2 x Deadlift @ 265lbs/120kg
  • Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

  • 60 x Double-Unders
  • 30 x  Snatches @ 65lbs/30kg
  • 30 x Pull-Ups
  • 40 x Double-Unders
  • 20 x  Snatches
  • 20 x Pull-Ups
  • 20 x Double-Unders
  • 10 x Snatches
  • 10 x Pull-Ups

Results:  For the Metcon 14:36.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.

Deadlifts, Bench Press and Squat Cleans

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Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.

For time do the following (time cap 10 minutes)

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 14-10-8-4-2 x  Dumbbell Squat Cleans @ 10kg per hand

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Results:  Had a lot of issues with the original version of the WOD so adapted it to work better.  Above is the modified version, below is the original.  With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better.  For the last round finished in 9:19.

E2MOM for 10 minutes

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 20-16-12-8-4 x  Dumbbell Squat Cleans @ 14kg per hand

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)