Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Burpees, Thrusters and Situps then MUs and Dips

By | | , , , , ,
Comments Off on Burpees, Thrusters and Situps then MUs and Dips

Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

Row, Pullups, Pushups and Air Squats

By | | , , , , ,
1 Comment

Post holiday recovery… started with a long mobility session then

Cash in with

  • Row 1k

Immediately followed by, EMOM for 6 minutes

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Immediately followed by

  • Row 1k

Finisher 5 rounds of

  • 5 x Hanging Pike Leg Lifts

Results: Total time for the Rowing plus the EMOM 15:24.

Hip Thrusts and RDLs then a KB Complex

By | | , , , , ,
1 Comment

5 rounds work up to a heavier than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

  • Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
  • Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
  • Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.